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