Blackbird CrossFit – CrossFit
Shoulder Press (5 x 5 x 5 x 5 x 5)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
BEG: Scaled Helen (Time)
3 Rounds for Time
200M Run
12 Kettle Bell Swings
6 Pull Ups
WU: Warm-up (No Measure)
Run 400M
Bretzel 1 Minute each side
Bear Crawl
10 Ring Rows or Pull-ups
10 Bottoms up Kettlebell Presses
10 Kettlebell Swings
10 Push-ups
30 seconds at the bottom of a squat
4 Wall Walk-ups
PVC Passthroughs
MOB: Warm-up (No Measure)
Lax Ball Shoulders and Lats