4/27/17

by | Apr 26, 2017 | WOD

Blackbird CrossFit – CrossFit

Weighted dips (5 x 5 x 5 x 5 x 5)

Metcon (Time)

1 Mile Run

21 Goblet Squats 53# / 35#

21 Kettlebell Swings 53# / 35#

800M Run

15 Goblet Squats

15 Kettlebell Swings

400M Run

9 Golbet Squats

9 Kettlebell Swings

BEG: Metcon (Time)

800M Run

15 Goblet Squats

15 Kettlebell Swings

400M Run

12 Goblet Squats

12 Kettlebell Swings

200M Run

9 Goblet Squats

9 Kettlebell Swings

WU: Warm-up (No Measure)

RUN 400M

Lax ball Glutes on Box

90/90 Pec Stretch

Bear Crawl

Crab Walk

10 Push-ups

10 Kettlebell Swings

10 Goblet Squats

10 Dips

PVC Pass Throughs

MOB: Warm-up (No Measure)

Lax ball Calves and Lower Back