Blackbird CrossFit – CrossFit

Strength

Dead-stop Deadlift (3-3-3-3-3)

Perform each rep with a complete stop on the ground after, no dropping, touch and go, or bouncing reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Deadlifts (225/155#)

10 Toes-to-Bar

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

10 Deadlifts (95/65#)

10 Knee Raises or Toes-to-pole

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

10 Floor to Ceiling

10 Hollow Rocks

10 Super-man

5 Yoga Push-ups

10 Jumping Jacks

5 Sumo Inch Worms

5 Toes-to-Pole

10 Glute Bridges

10 Jumping Jacks

5 Good Mornings

10 Shoulder Taps

5 Single Leg Glute Bridge

SPECIFIC WARM-UP

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

5 Dead Stop Deadlifts

5 Deadlifts

Cool Down

Warm-up (No Measure)

Accumulate

1:00 Cobra Pose

2:00 Pigeon / leg