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