Blackbird CrossFit – CrossFit
Overhead Squat (5 x 5 x 5 x 5 x 5 )
Metcon (AMRAP – Rounds and Reps)
18 Minute AMRAP
Row 30/20 (Cals)
16 Wipers (R+L=1) 115# / 85#
12 Front Rack Step back Lunges 115# / 85#
9 Ring Dips
BEG: Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
Row 20/10 (Cals)
12 Wipers (R+L=1) or Sit-ups
10 Front Rack Step back Lunges or Lunges
9 Dips or Push-ups
WU: Warm-up (No Measure)
ROW 400M
Bretzel 1 minute each side
10 Steering wheel squats
10 Push-ups
10 GHD or Abmat sit-ups
10 GHD back extension or Supermans
10 Dips
10 Empty bar Overhead Squats
PVC Passthroughs
MOB: Warm-up (No Measure)
Bretzel / Pigeon Stretch