Blackbird CrossFit – CrossFit
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
800M Run
200M Farmer Carry 50’s# / 35’s#
400M Run
200M Farmer Carry 50’s# / 35’s#
200M Run
200M Farmer Carry 50’s# / 35’s#
Use 2 Dumbbells or Kettlebells
BEG: Metcon (Time)
400M Run
100M Farmer Carry 50’s# / 35’s#
200M Run
100M Farmer Carry 50’s# / 35’s#
100M Run
100M Farmer Carry 50’s# / 35’s#
WU: Warm-up (No Measure)
RUN 400M
10 Sampson Stretch Lunges
Inchworms
10 GHD Back Extensions or Supermans
10 Banded Deadlifts
10 Kettlebell Swings
10 Bottoms up Kettlebell presses
10 Slam Balls
PVC Pass Throughs
MOB: Warm-up (No Measure)
Foam roll legs and lower back