Blackbird CrossFit – CrossFit
Back Squat (1 x 1 x 1 x 1 x 1 )
1-Mile Run (Time)
Max Effort 1-Mile Run
Paleo Challenge (AMRAP – Reps)
3 min Max Pull-ups
1 min rest
2 min Max shoulder to overhead (135/95)
1 min rest
1 min Max KB Swings (53/35)
WU: Warm-up (No Measure)
Run 400M
Pigeon Stretch 1 min each side
Lunges
Inchworms
10 Banded Side Steps
10 Ring rows or Pull-ups
10 Air Squats
10 Kettlebell Swings
10 Empty bar Push-presses
PVC Pass Throughs
MOB: Warm-up (No Measure)
Lax Ball Calves
Pigeon Stretch