Blackbird CrossFit – CrossFit
ALL: Core Tabata (No Measure)
12 Minute Tabata
Front Plank
Flutter Kicks
Supermans
Hollow Rocks
20 seconds of work and 10 seconds of rest. Change movements every work session for 12 Minutes.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
BEG: Scaled Helen (Time)
3 Rounds for Time
200M Run
12 Kettle Bell Swings
6 Pull Ups
WU: Warm-up (No Measure)
Run 400M
Pigeon stretch 1 minute each side
Inch worms
10 GHD back extensions or Supermans
10 GHD or Abmat sit-ups
10 Kettlebell swings
10 Ring rows or Pull-ups
10 Push-ups
PVC Pass throughs
MOB: Warm-up (No Measure)
Cat / Cow transitions
Foam roll Lats