Blackbird CrossFit – CrossFit

Strength

Front Squat (1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Kettlebell Swings (53/35#)

12 Kettlebell Goblet Squats (53/35#)

12 Single-Arm Kettlebell Push Press (53/35#) 6/arm

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

12 Kettlebell Swings (35#)

12 Kettlebell Goblet Squats (35#)

12 Single-Arm Kettlebell Push Press (35#) 6/arm

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP (grab a KB lighter than workout weight for this)

20 Jumping Jacks

10 KB Deadlifts

5 Bootstrap Squats

5 Yoga Push-ups

10 Jumping Jacks

10 KB Swings

5 Alt. Groiners

5 Tempo Air Squats

5 Shoulder Press

10 Jumping Jacks

10 KB Swings

5 Pause Air Squats

5 Goblet Squats

5 Shoulder Press

SPECIFIC WARM-UP

5 Single Arm KB Clean / arm

5 Single Arm KB Push Press /arm

*Grab workout weight KB

5 KB Swings

5 Goblet Squats

5 KB Push Press /arm

*try to do all 5 of each without putting kb down

5 Elbow Rotations

5 Front Squats

Cool Down

ACCUMULATE:

2:00 Pigeon / leg

2:00 Lizard / leg