Blackbird CrossFit – CrossFit

Strength

Bench Press (Build to a 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Alt. Dumbbell Snatches (50/35#)

20 Air Squats

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

Alt. Dumbbell Snatches (35/20#)

20 Air Squats

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 Rounds

:20 Jumping Jacks

:10 Rest

:20 PVC Pass Throughs

:10 Rest

:20 Air Squats

:10 Rest

:20 Push-ups

:10 Rest

SPECIFIC WARM-UP

5 Single Arm DB Deadlifts / Arm

5 Single Arm DB Swings / Arm

6 Alt. Dumbbell Hang Snatches

10 Alt. Dumbbell Snatches

-Teach bench press technique

Cool Down

Warm-up (No Measure)

3 Sets:

:30 90/90 Pec Stretch / Arm

:30 Quad Stretch / Leg