Blackbird CrossFit – CrossFit
Hang Snatch (2 x 2 x 2 x 2 x 2)
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
BEG: Metcon (Time)
Run 400M
Run 200M backwards
Run 400M
Run 200M backwards
WU: Warm-up (No Measure)
Run 400M
Lax ball Traps and Roll Glutes
Crossover Symmetry “Activation”
10 Dips or Push-ups
10 GHD or Abmat Sit-ups
10 GHD Back Extensions
PVC Pass Throughs
MOB: Warm-up (No Measure)
Crossover Symmetry ” Recovery”
Lax ball Calves