Announcements

Happy birthday Cathy Blassino! 🎈
PACER returns tomorrow, Tuesday June 23rd @ 6pm. Meet at CHS track. Classes held Tues & Thurs @ 6pm. Register today!
Happy birthday Tim Storck! 🎈

Blackbird CrossFit – CrossFit

Strength

Push Press (5x5x5x5x5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

12 Box Jumps 24/20

10 Single Arm Dumbbell Push Press 50#/35# (5/arm)

Metcon

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5/5 Reverse Lunges

10 Line Hops

10 Down Dog Push-ups

10 Plank Shoulder Taps

10 Squat Jumps

5 Sumo Inch Worms

BARBELL WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Shoulder Presses

5 Push Presses

5 Single Arm DB Push Press (5/arm)