Blackbird CrossFit – CrossFit

Strength

Deadlift (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Double DB Deadlifts (50/35#)

20 Double Unders

5 Handstand Push-ups

*continue adding 1 HSPU each round until time expires

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Double DB Deadlifts (35/20#)

20 Single Unders

5 Box HSPU

*continue adding 1 HSPU each round until time expires

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Single Unders

5 Sumo Inch Worms

5 Yoga Push-ups

5 Cat/cow

20 Single Unders

10 Floor to ceiling

5 Pike Push-ups

5 Bird Dogs / side

20 Single Unders

10 DB Deadlifts

:20 Handstand Hold

5 Handstand Push-ups

SPECIFIC WARM-UP

20 Fast Singles

10 Slow High Singles

:30 Max Double Unders

5 Good Mornings

5 Barbell Rows

5 Deadlifts

Cool Down

Warm-up (No Measure)

ACCUMULATE

3 Rounds

:30 Cat/Cow

:30 Cobra Pose