Blackbird CrossFit – CrossFit

Strength

Back Squat (3-3-3-3-3)

Benchmark Workout

The Ranch (Time)

For Time:
50-40-30-20-10
Air Squats

5-4-3-2-1
Wall Walks

*If you have a 20/14# vest, wear it for this one

Scaled Version

Metcon (Time)

For Time:

30-20-15-10-5

Air Squats

5-4-3-2-1

Partial Wall Walks

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Bootstrap Squats

5 Tempo Air Squats

5 Sumo Inch Worms

10 Jumping Jacks

5 Alt. Groiners

5 Pause Air Squats

:20 Push-up Plank Hold

10 Jumping Jacks

5 Active Spider-mans / side

5 Air Squats

:20 Push-up Plank Hold Feet On Wall

SPECIFIC WARM-Up

3 Feet Only Wall Walk

2 Partial Wall Walks

2 Wall Walks (make sure to try it with a vest)

5 Good Mornings

5 Elbow Rotations

5 Back Squats

Cool Down

Cool Down (No Measure)

ACCUMULATE:

2:00 Pigeon / leg

1:00 90/90 pec stretch / arm