Blackbird CrossFit – CrossFit

Bench Press (5 x 5 x 5 x 5 x 5)

Use sets of 5 to warm up to the weight you want to use for the WOD

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press

BEG: Metcon (AMRAP – Reps)

5 Rounds Max reps of:


Ring Rows

WU: Warm-up (No Measure)

Bike 0.8 Mile

Sampson Stretch

Inch Worms

3 rounds of:

-10 Push-ups

-10 Ring Rows or Pull-ups

PVC Pass Throughs

MOB: Warm-up (No Measure)

90/90 Pec Stretch

Foam Roll Lats