Blackbird CrossFit – CrossFit
Strength
Metcon (3 Rounds for weight)
For Load:
Weighted Pull-up
1-1-1-1-1
Bench Press
1-1-1-1-1
Front Squat
1-1-1-1-1
Weighted Pull-up Scaling:
5×5 Negative Pull-ups
or
5×5 Banded Pull-ups (use a challenging band)
or
5×5 Elevated Ring Rows
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
1 100-ft Shuttle Run (50ft out and 50ft back)
5 Push-ups
5 Air Squats
5 Ring Rows
SPECIFIC WARM-UP
5 Scap Pull-ups
3-5 Strict Pull-ups
5 Good Mornings
5 Elbow Rotations
5 Front Squats
5 Bench Press
Cool Down
Warm-up (No Measure)
Accumulate:
1:00 Foam Roll / Quad
1:00 Rig Pec Stretch / Arm