Blackbird CrossFit – CrossFit
Strength
Bench Press (5-5-5-5-5)
Metcon
Metcon (Time)
5 Rounds for Time:
20 Push-ups
10 Kettlebell Snatches (5/arm) (53/35#)
5 Strict Pull-ups
Scaled Version
Metcon (Time)
5 Rounds for Time:
10 Push-ups
10 Kettlebell Snatches (5/arm) (26/18#)
5 Ring Rows
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
20 Jumping Jacks
5 Yoga Push-ups
5 Single Arm KB Swings / arm
10 Ring Rows
10 Jumping Jacks
5 Tempo Push-ups
5 Single Arm KB Swings / arm
5 Single Arm Ring Rows / side
10 Jumping Jacks
5 Push-ups
3 Single Arm Snatches / arm
5 Scap Pull-ups
3-5 Strict Pull-ups
SPECIFIC WARM-UP
-Coach Bench Press Demo
Cool Down
Cool Down (No Measure)
ACCUMULATE:
1:00 90/90 pec stretch per arm
2:00 Banded shoulder distractions / arm