Blackbird CrossFit – CrossFit
Deadlift (1 x 1 x 1 x 1 x 1)
The Grind 2 (AMRAP – Reps)
3 Rounds:
-Rope Climbs or Raise and lowers 3=1
-Ring Dips
-Slam Balls 20#/ 15#
-Sled Push 90# / 65#
-Bike (Calories)
-Rest
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.
BEG: Metcon (AMRAP – Reps)
2 Rounds:
-Raise and lowers or Ring rows
-Dips
-Slam Balls
-Sled Push
-Bike (Calories)
-Rest
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.
WU: Warm-up (No Measure)
RUN 400M
10 Down dog / Cobra transitions
10 Banded Deadlifts
10 Banded side steps
10 Dips
10 Ring rows or Pull-ups
10 Air Squats
10 Slam Balls
PVC Pass throughs
MOB: Warm-up (No Measure)
90 / 90 Pec stretch
Roll lats on barbell
Lax ball lower back