Announcements
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
Split Jerk (1 x 1 x 1 x 1 x 1)
Metcon (Time)
21 – 15 – 9
Hang Cleans 135# / 95#
Ring Dips
BEG: Metcon (Time)
21 – 15 – 9
Kettlebell Swings
Dips
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs