Blackbird CrossFit – CrossFit
Strength
Push Jerk (3-3-3-3-3)
Metcon
Metcon (4 Rounds for time)
Every 4 Minutes for 4 rounds perform:
20/15 Machine Calories
15 Push Jerks (135/95#)
15 Box Jump Overs (24/20″)
*record time it takes for each round
Scaled Version
Metcon (4 Rounds for time)
Every 4 Minutes for 4 rounds perform:
15/12 Machine Calories
10 Push Jerks (65/45#)
10 Box Jumps or Step-ups
*record time it takes for each round
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1:00 on Machine
5 Shoulder Press
5 Reverse Lunges / Leg
1:00 on Machine
5 Shoulder Press
5 Step-ups / Leg
1:00 on Machine
5 Push Press
5 Box Jump Overs
PUSH JERK PROGRESSION
5 Jump and Land w Hands at Sides
5 Jump and Land w Hands on Shoulders
5 Jump, Punch, and Land
5 Push Jerks
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Banded Shoulder Distraction / Side
:30 Calve Stretch on Wall / Side