Blackbird CrossFit – CrossFit
Front Squat (1 x 1 x 1 x 1 x 1)
Triple Threat (Time)
3 Rounds for time:
20 Box Jumps 24″ /20″
20 Burpees
20 Pull-ups
Metcon (Time)
3 Rounds for time:
10 Box Jumps
10 Burpees
10 RIng Rows or Pull-ups
WU: Warm-up (No Measure)
Row 400M
Pigeon Stretch 1 Minute each side
Duck Walk
Inch Worms
10 Steering Wheel Squats
10 Ring Rows or Pull-ups
10 Box Jumps
10 Push-ups
5 Burpees
PVC Passthroughs
MOB: Warm-up (No Measure)
Foam Roll Quads and Lats