Blackbird CrossFit – CrossFit
Strength
Back Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50-ft Double DB Front Rack Walking Lunges (25-ft out, 25-ft back) (50/35#)
16 Abmat Sit-ups
8 Shuttle Runs(25-ft out, 25-ft back = 1 rep)
Scoring: for lunges, every 5 -ft completed is 1 rep so 10 reps per round available
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
50-ft Double DB Front Rack Walking Lunges (25-ft out, 25-ft back) (35/20#)
16 Abmat Sit-ups
8 Shuttle Runs(25-ft out, 25-ft back = 1 rep)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
8 Shuttle Runs ( just like the workout)
High Kicks
Quad Pulls
Samson Lunges
5 Abmat sit-ups
6 Shuttle Runs
Spider-man Lunges
Toe Sweeps
Duck Walk
5 Abmat Sit-ups
4 Shuttle Runs
Walking Lunges
5 Air Squats
5 Abmat Sit-ups
SPECIFIC WARM-UP
Double DB Front Rack Walking Lunges (test the workout weight)
5 Good Mornings
5 Elbow Rotations
5 Back Squats
Cool Down
Cool Down (No Measure)
ACCUMULATE:
2:00 Couch stretch / leg
1:00 Foam roll each quad