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