Blackbird CrossFit – CrossFit
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
BEG: Metcon (Time)
4 Rounds
8 Pull-ups or Ring Rows
10 Push-ups
12 Sit-ups
15 Air Squats
*3-minute rest after each round*
WU: Warm-up (No Measure)
ROW 400M
Lax ball shoulders 1 minute each side
3 rounds of:
– 5 Slow Pull-ups or Ring rows
– 5 Slow Hand Release Push-ups
– 10 Abmat sit-ups
– 10 Air Squats
Bring Sally Up (Squats, Pull-ups, Push-ups, Hollow Rock holds)
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra
90 / 90 Pec Stretch