Blackbird CrossFit – CrossFit
Snatch (3 x 3 x 3 x 3 x 3)
Endurance Tabata (3 Rounds for reps)
Endurance Tabata
4 Minutes at each movement
20 seconds of work 10 seconds of rest
1) Row for calories
2) Shuttle Runs *(shuttle KB farmer carry)
3) Double Unders *(burpees)
*Knee issue alternatives
Shuttle Run (Grass to Rig =1, Rig to Grass = 1)
WU: Warm-up (No Measure)
RUN 400M
Sampson stretch
Crossover Symmetry ” Activation”
10 Kettlebell Swings
10 Slam Balls
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra
Crossover Symmetry “Recovery”