Announcements

Starting 6/19/21 OPEN GYM Saturday will now be from 8-10am with a coach lead workout at 9:30am for anyone who wants to participate in the WOD. This was the format for Saturday OPEN GYM prior to COVID. The Sweat lodge will only be available from 9-10am due to Barbell Club meeting from 8-9am in that space. Please continue to pre register for open gym so the coach on duty knows how many people to expect. When registering for open gym the only option will be “Open Gym 8-10” and there is no capacity limit for the open gym session.

Blackbird CrossFit – CrossFit

Chipper Style Workout

Metcon (Time)

For Time:

24-21-18-15-12-9-6-3

Wall Balls 20#/14#

Box Jumps 24/20

*20 Alt. Dumbbell Snatches after each even round 50#/35#

*200m Run after odd rounds

Warm-up

Warm-up (No Measure)

WARM-UP

200m Run

5 Bootstrap Squats

5 Cossack Squats per leg

5 Sumo Inch Worms

5 Yoga Push-ups

5 Med Ball Front Squats

10 Wall Balls

5 Box Jumps

6 DB Deadlifts (3 per side)

6 Alt. DB Hang Snatches

6 Alt. DB Snatches

MOBILITY:

1:00 Pigeon stretch per leg

2 Rounds

100m Run

5 Wall Balls

3 Box Jumps

4 Alt. Dumbbell Snatches