Blackbird CrossFit – CrossFit
Deadlift (5 x 5 x 5 x 5 x 5)
Rx+: Deficit Deadlift (5 x 5 x 5 x 5 x 5)
Perform Deadlifts while standing on a plate or mat squares, from 1″-3″ high. Weights should be no more than 65-70% normal Deadlift ability.
Metcon (Time)
6 Rounds:
9 Box Jumps 30″ 24″
15 Push-ups
21 Air Squats
200M Run
BEG: Metcon (Time)
4 Rounds:
8 Box Jumps
10 Push-ups
15 Air Squats
200M Run
WU: Warm-up (No Measure)
RUN 400M
Bretzel 1 min each side
Spiderman walks
Inchworms
10 Banded Deadlifts
10 Ring rows or Pull-ups
10 Push-ups
10 Air Squats
10 Box Jumps
PVC Pass throughs
MOB: Warm-up (No Measure)
– Lax ball glutes/hams- on top of box
– 90/90 Pec Stretch