Blackbird CrossFit – CrossFit
Strength
Push Press (5-5-5-5-5)
-start light and increase weight as you see fit without reaching failure
-aim for around 6-8 total sets
Metcon
Metcon (Time)
5 Rounds for Time:
10 Strict Handstand Push-ups
20 Med Ball Sit-ups (20/14#)
Scaled Version
Metcon (Time)
5 Rounds For Time:
10 Seated DB Strict Press
10 Sit-ups
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
3 Rounds:
:20 Shoulder Taps
:10 Rest
:20 Jumping Jacks
:10 Rest
:20 Shoulder Press
:10 Rest
SPECIFIC WARM-UP
5 Sit-ups
5 Med Ball Sit-ups
:30 Handstand Hold
5 Handstand Push-ups
5 Dip and Hold
5 Dip and Hold + Push Press
5 Push Press
Cool Down
Warm-up (No Measure)
Accumulate
1:00 Twisted Cross / Arm
1:00 Cobra Press Up