Announcements

*Monday, June 1st we will open for a full schedule of outdoor classes! You must pre-register for class.
We will hold 2 Virtual classes a day at 8am and 5pm, plus make the recording available.
Happy birthday Sarah Blasko! 🎈

Blackbird CrossFit – CrossFit

Strength

Back Squat (3x3x3x3x3)

Metcon

Metcon (Time)

3 Rounds for Time:

400m Run

21 Kettlebell Swings 53#/35#

15 Box Jump Over 24/20

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5/5 Samson Lunges

10 Tempo Air Squats 3311

10 Down Dog Push-ups

10 Kettlebell Deadlifts

10 Kettlebell Swings

5/5 Step-ups

5 Box Jumps

SPECIFIC WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Back Squats