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