Blackbird CrossFit – CrossFit
Turkish Get Up (4 x 4 x 4 x 4 x 4 (2 per side))
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
12 Dumbbell Squat Cleans 50’s #/ 35’s#
10 Handstand Push-ups
8 Shuttle Runs (40′ = 1)
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Dumbbell Cleans or Goblet Squats
8 Handstand Push-ups or strict presses
6 Shuttle Runs (40′ = 1)
WU: Warm-up (No Measure)
Bike 0.8 Miles
Couch Stretch 1 minute each side
Bear Walk
Lunges
10 Bottoms up kettlebell presses each side
10 Kettlebell Swings
3 Wall Walk-ups or 10 Handstand Push-ups
10 Ring rows
10 Empty bar Cleans
PVC Pass throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”