Blackbird CrossFit – CrossFit
Front Squat (5 x 5 x 5 x 5 x 5 )
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Handstand Push-ups
16 Front Rack Lunges 95#/65#
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
8 Modified Handstand Push-ups or Push-ups
12 Lunges
WU: Warm-up (No Measure)
Row 400M
Bretzel 1 minute each side
12 Lunges
10 Banded Side Steps each side
10 Push-ups
10 Steering wheel squats
3 wall walk-ups or 10 handstand push-ups
10 Ring Rows
PVC Pass Throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”
Bretzel