Blackbird CrossFit – CrossFit
Bench Press (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
16 Minute AMRAP
10 Handstand Push-ups
15 Chest to bar Pull-ups
50 Double Unders (1 DU = 2 SU)
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
8 Handstand Push-ups or push-ups
12 Ring Rows or Pull-ups
50 Jump Ropes
WU: Warm-up (No Measure)
Bike 0.8 miles
Bretzel 1 minute each side
10 Push-ups
10 Pull-ups
3 Wall walk-ups
10 Air Squats
10 Dumbbell bench presses
10 GHD Back Extensions or Supermans
PVC Pass Throughs
MOB: Warm-up (No Measure)
90/90 Pec stretch
Roll Lats and Triceps on Barbell collar
Lax ball shoulders