Blackbird CrossFit – CrossFit
Metcon (Time)
5 rounds of:
60 second L-sit
15 Medicine ball clean wallballs 20#/14#
BEG: Metcon (Time)
4 rounds of:
30 second support hold
5 Medicine ball cleans
10 Wallballs
WU: Warm-up (No Measure)
RUN 400M
90/90 Pec Stretch
Duck Walk
Inch Worms
10 Banded Side steps
10 GHD or Abmat sit-ups
10 GHD Back Extensions or Supermans
10 Dips or 30 Second Support hold
PVC Pass throughs
10 Wallballs (Keep wallball for coach lead instruction)
MOB: Warm-up (No Measure)
Down dog / Pigeon / Cobra transitions