Blackbird CrossFit – CrossFit

Turkish Get Up (4 x 4 x 4 x 4 x 4 (2 each side))

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

BEG: Metcon (Time)

4 Round for time of:

200M Run

10 Overhead squats or 12 Overhead plate lunges

WU: Warm-up (No Measure)

RUN 400m

Spiderman Walk

3 Wall Walk ups

Duck Walk

Inch Worms

10 Ring Row or Pull-ups

10 Bottoms up Kettlebell presses (each side).

10 Empty bar Overhead Squats

10 Push-ups

PVC Passthroughs

MOB: Warm-up (No Measure)

Banded overhead shoulder distraction(stretch)
see picture


Banded overhead shoulder distraction