Blackbird CrossFit – WOD
Open Gym
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
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
1MU= 2 sit-ups + 2 dips or (push-ups)
BEG: Metcon (Time)
3 Rounds
20 Air Squats
10 Sit-ups
10 Push-ups
10 Kettlebell swings