Blackbird CrossFit – CrossFit

Overhead Squat (1 x 1 x 1 x 1 x 1 )

Metcon (4 Rounds for reps)

4 minute AMRAP (x4)

12 Dumbell Snatches 50# / 35#

12 Box Jumps 24″ / 20″

6 Burpees

60′ Dumbell Waiter Carry 50# /35# (Right 30’/Left 30′)

Rest 1 minute

*Repeat 4 min AMRAP 4 times and record your reps for each AMRAP separately.
1 round =32 reps

waiter carry = 2 reps (1 Rep Right/ 1 Rep Left)

BEG: Metcon (3 Rounds for reps)

4 minute AMRAP (x3)

10 Dumbell Snatches

8 Box Jumps

6 Burpees

60′ Dumbell Waiter Carry (Right 30’/Left 30′)

Rest 1 minute

*Repeat 4 min AMRAP 3 times and record each AMRAP separately.

WU: Warm-up (No Measure)

Bike 0.8 Miles

Banded Tricep stretch (See pic)

Crossover Symmetry “Activation”

10 Empty bar Overhead Squats

10 Burpees

PVC Pass Throughs

MOB: Warm-up (No Measure)

Crossover Symmetry “Recovery”


Banded Tricep Stretch