Blackbird CrossFit – CrossFit

Strength

Bench Press (3-3-3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for Time:

20 Push-ups

15 Kettlebell Swings (53/35#)

10 Strict Pull-ups

Scaled Version

Metcon (Time)

5 Rounds for Time:

15 Push-ups or Knee Push-ups

15 Kettlebell Swings (35/26#)

10 Ring Rows

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

5 Push-up Ts / Side

5 Ring Rows

5 Hand Release Push-ups

10 KB Swings

SPECIFIC WARM-UP

:20 Bar Hang

5 Scap Pull-ups

5 Strict Pull-ups

5 Push-ups

Bench Press Demo

Cool Down

Warm-up (No Measure)

3 Sets:

:30 90/90 Pec / arm

:30 Banded Shoulder Distraction / arm