Blackbird CrossFit – CrossFit
Strength
Deadlift (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20/15 Machine Calories
10 Deadlifts (225/155#)
5 Wall Walks
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
20/15 Machine Calories
10 Deadlifts (95/65#)
5 Feet Only Wall Walks
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
1:00 on Machine
10 Floor to Ceiling
5 Yoga Push-ups
10 Shoulder Taps
Set 2:
1:00 on Machine
5 Active Spider-mans / Side
5 Sumo Inch Worms
3 Feet Only Wall Walk
Set 3:
1:00 on Machine
10 Good Mornings (45/35#)
3 Wall Walks
SPECIFIC WARM-Up
5 Deadlifts
Cool Down
Warm-up (No Measure)
3 Sets
:30 Cobra
:30 Overhead Wall Stretch