Blackbird CrossFit – CrossFit

Strength

Front Squat (3-3-3-3-3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Wall Balls (20/14#)

400-ft Shuttle Run

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Wall Balls (14/10#)

400-ft Shuttle Run

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

:30 Shuttle Run

5 Bootstrap Squats

5 Alt. Groiners / Leg

10 Floor to Ceiling

Set 2:

:30 Shuttle Run

5 Cossack Squats / Leg

5 Tempo Air Squats (3 sec down)

5 Sumo Inch Worms

Set 3:

:30 Shuttle Run

5 Samson Lunges

5 Pause Air Squats (3 sec pause in bottom)

SPECIFIC WARM-UP

5 Med Ball Front Squats

5 Med Ball Push Press

10 Wall Balls

5 Good Mornings

5 Elbow Rotations

5 Front Squats

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Couch Stretch / Leg

2:00 Pigeon Stretch / Leg