Blackbird CrossFit – CrossFit

Pre WOD EMOM (No Measure)

EMOM 9

Min 0:  5 Push Jerks (workout weight)

Min 1:  3 C2B

Min 2:  5 Sumo Deadlift High Pulls (workout weight)

Min 3:  5 Push Jerks (workout weight)

Min 4:  3 C2B

Min 5:  5 Sumo Deadlift High Pulls (workout weight)

Min 6:  5 Push Jerks (workout weight)

Min 7:  3 C2B

Min 8:  5 Sumo Deadlift High Pulls (workout weight)

Metcon

Metcon (Time)

5 Rounds for Time:

15 Push Jerks (95/65#)

12 Chest-to-Bar Pull-ups

9 Sumo Deadlift High Pulls (95/65#)

Scaled Version

Metcon (Time)

5 Rounds for Time:

15 Push Jerks (65/45#)

12 Ring Rows

9 Sumo Deadlift High Pulls (65/45#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

10 PVC Pass Throughs

5 Shoulder Press

10 Ring Rows

5 Sumo Inch Worms

10 Jumping Jacks

10 PVC Pass Throughs

5 Shoulder Press

5 Single Arm Ring Rows

10 Floor to ceiling

5 Upright Rows

10 Jumping Jacks

10 PVC Pass Throughs

5 Push Press

5 Scap Pull-ups

5 Sumo Stance Good Mornings

SPECIFIC WARM-UP

5 Kip Swings

5 Pull-ups

5 C2B

5 Jump and Land

5 Jump and Land Hands on Shoulders

5 Jump, Punch, and Land

5 Push Jerks

5 Sumo Deadlifts

5 Sumo Deadlift + Shrug

5 Sumo Deadlift High Pulls

Cool Down

Cool Down (No Measure)

ACCUMULATE:

2:00 Banded Shoulder Distraction / arm

1:00 Single leg hamgstring stretch / leg