Blackbird CrossFit – CrossFit
Back Squat (5 x 5 x 5 x 5 x 5 )
La La Land (4 Rounds for reps)
4 Separate 5 Min AMRAP’s
15/12 Cal Bike
9 Thrusters 95#/65#
-REST 1 min
10 GHD Sit-ups or 15 Abmat Sit-ups
1 Rope Climb
-REST 1 min
30 Double Under’s
10 Burpees
-REST 1 min
6 Sled Pushes 90# / 70#
15 Kettlebell Swings 53# / 35#
BEG: Metcon (4 Rounds for reps)
4 Separate 5 Min AMRAP’s
12/9 Cal Bike
9 Thrusters or Wallballs
-REST 1 min
10 Abmat Sit-ups
6 Ring Rows
-REST 1 min
30 Jump Ropes
8 Burpees
-REST 1 min
4 Sled Pushes 90# / 70#
10 Kettlebell Swings
WU: Warm-up (No Measure)
Run 400M
Pigeon Stretch 1 minute each side
10 Air Squats
10 Ring Rows or Pull-ups
10 Push-ups
10 Banded Side Steps
10 GHD Sit-ups
10 Kettlebell Swings
10 Empty bar Thrusters
PVC Pass Throughs
MOB: Warm-up (No Measure)
Bretzel
Foam Roll legs and back