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
Pull-ups
BEG: Metcon (AMRAP – Reps)
5 Rounds Max reps of:
Push-ups
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