Blackbird CrossFit – CrossFit

Metcon

Metcon (3 Rounds for weight)

For Load:

Muscle Snatch

1-1-1-1-1

Hang Snatch (power or squat)

1-1-1-1-1

Snatch (power or squat)

1-1-1-1-1

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

10 PVC Pass Throughs

5 Sumo Inch Worms

5 Active Spider-mans / side

5 Air Squats

10 Jumping Jacks

10 PVC Pass throughs

10 Floor to ceilings

5 Thoracic Rotations / side

5 Air Squats

10 Jumping Jacks

10 PVC Pass throughs

10 Wind Mills (5 / side)

5 Push-up Ts / side

5 Air Squats

SPECIFIC WARM-UP

5 Down and Finish

5 Elbows High and Outside

5 Muscle Snatch from Hang

5 Muscle Snatch from mid shin

5 Hang Snatch

5 Snatch

Cool Down

Warm-up (No Measure)

ACCUMULATE

1:00 Overhead Stretch on wall

1:00 Thread the needle / arm