Blackbird CrossFit – CrossFit
Overhead Squat (5 x 5 x 5 x 5 x 5 )
Double Dare (Time)
6 Rounds for Time:
21 Double Unders
15 Wallballs 20 / 14
9 Knees to Elbows
RX Plus: 6 Rounds
21 DU’s
10 Double Wallballs(2 squats/1 throw)
9 Toes 2 Bar
WU: Warm-up (No Measure)
Jump Rope 2 Minutes
Spiderman Walks
Inchworms
Duck Walks
10 GHD or Abmat Sit-ups
10 GHD Back Extensions or Supermans
10 Air Squats
10 Ring Rows or Pull-ups
10 Empty Bar Overhead Squats
PVC Pass Throughs
BEG: Metcon (Time)
4 Rounds for Time:
21 Jump Ropes
10 Wallballs
8 Sit-ups
MOB: Warm-up (No Measure)
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra pose