Blackbird CrossFit – CrossFit

Strength

Bench Press (Build to a 1RM )

Metcon

Metcon (Time)

For Time:

30 Toes-to-Bar

60 Kettlebell Swings 53#/35#

30 Toes-to-Bar

*Every 2 minutes perform 30 Double Unders

*Start the workout with 30 Double Unders

Scaled Version

Metcon (Time)

For Time:

20 Knee Raises, Abmat Sit-ups or Toes-to-Pole

45 Kettlebell Swings 35#/26# or lighter

20 Knee Raises, Abmat Sit-ups or Toes-to-Pole

*Every 2 minutes perform 20 single unders

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

30 Single Unders

5 Push-ups Ts

5 Thoracic Rotations per side

10 Air Squats

10 Push-ups

10 KB Deadlifts

10 KB Swings

5 Kip Swings

5 Kipping Knee Raises

5 Toes-to-Bar

DOUBLE UNDER WARM-UP

:30 Fast Singles

:30 Slow High Singles

10 Jump Double Taps

:30 Max Double Unders

Bench Press Demo

Cool Down

Warm-up (No Measure)

1:00 Banded Shoulder Abduction per arm

1:00 Twisted Cross per arm

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