Blackbird CrossFit – CrossFit

Metcon

Metcon (8 Rounds for weight)

E4MOM for 8 Rounds (32:00)

15/12 Machine Calories

15 Abmat Sit-ups

5 Push Jerks

Rounds 1-3: 135/95

Rounds 4-6: 155/105

Rounds 7-8: 185/125

*push jerks can be taken from the rack

*score is the weight you push jerk each round (8 weights recorded but 3 different weight changes only, ex. 135/135/135/155/155/155/185/185)
Rx+

Rounds 1-3: 165#/115#

Rounds 4-6: 185#/125#

Rounds 7-8: 205#/145#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1:00 Easy pace on machine

5 Yoga Push-ups

5 Reverse Lunges per leg

5 Squat Jumps

5 Elbow Rotations

5 Shoulder Presses

5 Push Presses

10 Shoulder Taps

10 Sit-ups

PUSH JERK PROGRESSION

5 Jump and Land with hands at sides

5 Jump and Land with hands on shoulders

5 Jump, punch, and land

5 Push Jerks