Blackbird CrossFit – CrossFit

ALL: Core Tabata (No Measure)

12 Minute Tabata

Front Plank

Flutter Kicks


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