7/09/14

Blackbird CrossFit – WOD

Shoulder Press (1 x 1 x 1 x 1 x 1 )

Metcon (AMRAP – Reps)

Core Tabata
Intervals of 20 seconds of work and 10 seconds of rest:
Switch movements every work interval and repeat the set below for a total of 8 minutes
20 sec – Hollow Rocks – 10 sec Rest
20 sec – Supermans – 10 sec Rest
20 sec – Sit-ups – 10 sec Rest
20 sec – Plank holds – 10 sec Rest