Blackbird CrossFit – CrossFit
Back Squat (1 x 1 x 1 x 1 x 1)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Box Jump – Men=24′, Women=20″
BEG: Metcon (Time)
3 Rounds:
300M Row
10 Deadlifts
15 Box Jumps or Step-ups
WU: Warm-up (No Measure)
ROW 400M
Banded shoulder distractions
Duck walk
Spiderman walk
10 Banded Deadlifts
10 Banded Side steps
10 Steering wheel squats
10 Box Jumps
PVC Pass Throughs
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra