Our High School Strength & Conditioning Summer Program begins on Monday, June 20th @ 3pm. There are still spaces left. Call or email to sign up!
Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
ALL: Metcon (AMRAP – Reps)
15 Minute AMRAP
200M Sutiecase carries 45#/25#
(Suitecase carry is a 1 handed farmer carry. Half with right hand and half with left hand.)
Partner 1 does wallballs while partner 2 does Suitecase carry then switch. Record total wallballs performed by both partners.
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs