Blackbird CrossFit – CrossFit
Strength
Hang Snatch (2-2-2-2-2)
Metcon
Metcon (Time)
For Time:
1000-ft Shuttle Run
10 Toes-to-Bar
800-ft Shuttle Run
10 Toes-to-Bar
600-ft Shuttle Run
10 Toes-to-Bar
400-ft Shuttle Run
10 Toes-to-Bar
200-ft Shuttle Run
10 Toes-to-Bar
Scaled Version
Metcon (Time)
For Time:
1000-ft Shuttle Run
10 Toes-to-Pole
800-ft Shuttle Run
10 Toes-to-Pole
600-ft Shuttle Run
10 Toes-to-Pole
400-ft Shuttle Run
10 Toes-to-Pole
200-ft Shuttle Run
10 Toes-to-Pole
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1:00 Shuttle Run
10 Alt. Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats
:30 Shuttle Run
10 Sumo Inch Worms
10 PVC Pass Throughs
10 PVC Overhead Squats
:30 Shuttle Run
10 Snatch Grip Deadlifts
10 PVC Pass Throughs
10 PVC Overhead Squats
SPECIFIC WARM-UP
5 Kip Swings
5 Knee Raises
5 Toes-to-Bar
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatch
5 Hang Snatch
Cool Down
Warm-up (No Measure)
Accumulate
1:00 Foam Roll Calves / Leg
1:00 Cobra Press Ups