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
Front Squat (5 x 5 x 5 x 5 x 5)
Metcon (Time)
3 Rounds for time
10 Pull-ups
20 Burpees
30 Box Jumps 24″ / 20″
40 Sit-ups
50 Air Squats
BEG: Metcon (Time)
2 Rounds for time
5 Pull-ups
10 Burpees
15 Box Jumps
20 Sit-ups
25 Air Squats
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs