Blackbird CrossFit – CrossFit
The CrossFit Total (Total Weight)
WU: Warm-up (No Measure)
ROW 400M
Lunges
Bear Crawls
10 Air Squats
10 Banded Deadlifts
10 Push-ups
10 Bottoms up kettlebell presses (per side)
10 GHD or Abmat sit-ups
10 GHD back extensions or Supermans
PVC Pass throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra
Foam Roll Back