Blackbird CrossFit – CrossFit

Open Gym

Afterburner (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 2:minutes between rounds.

WU: Warm-up (No Measure)

Run or Row 400M

Sampson Stretch

Spiderman Walk

Tip Toe walk

10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

10 Air Squats

10 Push-ups

10 Ring row or Pull-ups

MOB: Warm-up (No Measure)

Stay for Yoga