Blackbird CrossFit – CrossFit

Strength

Deadlift (1-1-1-1-1)

Metcon

Metcon (Time)

3 Rounds for Time:

400m Run

12 Deadlifts 225#/155#

21 Box Jumps 20/18

Scaled Version

Metcon (Time)

3 Rounds for Time:

200m Run

12 Deadlifts 75#/55#

20 Step-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

200m Run

5 Sumo Inch Worms

5 Good Mornings

5 Reverse Lunges per leg

Set 2:

100m Run

5 Yoga Push-ups

5 Good Mornings

5 Step-ups per leg

Set 3:

100m Run

5 Push-up Ts per side

5 Deadlifts

5 Box Jumps

Cool Down

Warm-up (No Measure)

1:00 Single leg hamstring stretch per leg

2:00 Pigeon stretch per leg