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