Blackbird CrossFit – CrossFit
Strength
Front Squat (5-5-5-5-5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Kettlebell Swings (53/35#)
10 Abmat Sit-ups
10 Wall Balls (20/14#)
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 Kettlebell Swings (35/26#)
10 Abmat Sit-ups
10 Wall Balls (14/10#)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
ARMAP 5
5 KB Deadlifts
10 Air Squats
5 KB Swings
10 Shoulder Taps
SPECIFIC WARM-UP
5 Med Ball Front Squats
5 Wall Balls
5 Good Mornings
5 Elbow Rotations
5 Front Squats
Cool Down
Warm-up (No Measure)
Accumulate
2:00 Pigeon / Leg
2:00 Couch Stretch / Leg