Blackbird CrossFit – CrossFit

Strength

Deadlift (3x3x3x3x3)

Push Press (5x5x5x5x5)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

15 Plate Hops

10 Plate G20

5 Inch Worms

5/5 Alt. Groiners

SPECIFIC WARM-UP

5 Good Morings

5 Barbell Rows

5 Deadlifts

5 Shoulder Presses

5 Dip and Hold + Slow Stand

5 Dip and Hold + Fast Stand

5 Dip and Hold + Push Press

5 Push Press

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00/Arm Banded Shoulder Distractions

1:00 Cobra Pose