Blackbird CrossFit – CrossFit
Strength
Back Squat (5-5-5-5-5)
Partner Workout
Metcon (Time)
7 Rounds for Time:
250m Row Sprint (each)
Each partner will row 250m 7 times before the workout is over
One partner rows at a time
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
100m Row (Arms Only)
10 Groiners
5 Bootstrap Squats
10 Good Mornings
Set 2:
100m Row (straight legs, open hips, then pull with arms)
10 Groiners
10 Air Squats
10 Deadlifts
Set 3:
100m Row (full rowing stroke)
10 Reverse Lunges
10 Air Squats
10 Deadlifts
SPECIFIC WARM-UP
5 Elbow Rotations
10 Back Squats (5 coach led/5 on own)
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 Banded Hamstring Stretch / Side
1:00 Couch Stretch / Side”