Blackbird CrossFit – CrossFit

Benchmark Workout

Coach Rebekah (AMRAP – Rounds and Reps)

AMRAP 20

200m Run

30 Double Unders (Sc: 45 singles)

10 Push Press 95#/65#

10 Floor Wipers 95#/65# (L/R = 1 rep)

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

100m Run

30 Single Unders

10 Push Press (45/35#)

10 Floor Wipers (45/35#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

20 Single Unders

5 Yoga Push-ups

10 Shoulder Taps

100m Run

20 Single Unders

5 Shoulder Press

5 Split Squats / leg

5 Ab-mat Sit-ups

100m Run

20 Single Unders

5 Floor Press

5 Jump Squats

10 Floor Wipers

SPECIFIC WARM-UP

20 Fast Singles

10 Slow High Singles

10 Jump Double Taps

:30 Max Double Unders

5 Dip and Hold

5 Dip Drive Slow

5 Dip Drive Fast

5 Push Press

WOD PRIMER

2 Rounds

100m Run

10 Doubles or Singles

5 Push Press (workout weight)

3 Floor Wipers

Cool Down

Warm-up (No Measure)

Accumulate

1:00 Cobra Pose

1:00 Foam Roll Calves