Blackbird CrossFit – CrossFit
Split Jerk (1 x 1 x 1 x 1 x 1)
Metcon (Time)
3 Rounds:
25 Medball Sit-ups 20# / 14#
80ft Handstand Walk (See below for scaling)
24 Overhead Plate Lunges 45#/25#
80ft Handstand Walk scaling options:
1) 25 Handstand shoulder taps
2) 8 Wall Walk-ups
3) 160ft Bear Crawl (Up and back twice)
BEG: Metcon (Time)
3 Rounds:
15 Sit-ups
80ft Bear Crawl (Up and back once)
16 Overhead Plate Lunges or Lunges
WU: Warm-up (No Measure)
Bike 0.8 miles
10 Lunges
Crossover Symmetry “Activation”
10 Empty barbell Push press
10 Sit-ups
3 Wall Walk-ups
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”
Pigeon Stretch