Blackbird CrossFit – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Open Gym
()
All: Peach Pit (AMRAP – Reps)
Teams of 4-5
5 minutes of each movement for reps:
Sled push 195#/150#
Sled pull 90#/ 65#
Slam Balls 20# / 15#
Tire Flips
Assault bike (cals)