Blackbird CrossFit – CrossFit
Shoulder Press (3 x 3 x 3 x 3 x 3 )
ALL: Team Max Distance Row (Distance)
Split class into teams of 3-5 people
16 minutes max distance row, switching every 20 strokes
Bring Sally Up
Hold plank in an:
Up = Plank on hands
Down = Plank on Elbows
Follow along with song
WU: Warm-up (No Measure)
Bike 0.8 Mile
Bretzel 1 minute each side
Inchworms
10 Push-ups
10 Ring Rows or Pull-ups
10 Bottoms-up Kettlebell Presses
10 GHD SIt-ups
10 GHD Back Extensions
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Child’s pose