Blackbird CrossFit – CrossFit

Strength

Back Squat (2-2-2-2-2-2-2)

Metcon

Metcon (Time)

For Time:

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (95/65#)

*12 Wall Balls (20/14#) after each round

Scaled Version

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (65/55#)

*8 Wall Balls (14/10#) after each round

Video Content

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

:30 Mountain Climbers

10 Alt. Groiners (5/leg)

5 Air Squats

5 Push-up Ts

:30 Mountain Climbers

5 Med Ball Front Squats

5 Med Ball Push Press

5 Wall Balls

:30 Mountain Climbers

5 Sumo Deadlifts

5 Sumo Deadlifts + Shrug

5 High Pulls

5 Sumo Deadlifts High Pulls

SPECIFIC WARM-UP

5 Good Mornings

5 Elbow Rotations / side

5 Back Squats

Cool Down

Warm-up (No Measure)

3 sets of:

:30 Couch Stretch / leg

:30 Pigeon Stretch / leg