Blackbird CrossFit – CrossFit
Deadlift (3 x 3 x 3 x 3 x 3)
ALL: Team Max Distance Row (Distance)
Split class into teams of 3-5 people
16 minutes max distance row, switching every 20 strokes
WU: Warm-up (No Measure)
ROW 400M
Down Dog / Pigeon / Cobra
10 Sampson stretch lunges
10 Banded Deadlifts
10 Box Jumps
10 GHD Back extensions or Supermans
10 Kettlebell Swings
10 Empty Bar Sumo Deadlift High Pulls
PVC Pass Throughs
MOB: Warm-up (No Measure)
Pigeon stretch
Cat / Cow transitions