Blackbird CrossFit – CrossFit

Strength

Front Rack Lunge (4-4-4-4-4)

-2 reps per leg

-Complete 2 reps in a row on the right side then 2 reps in a row on the left instead of alternating each rep

-step back on each lunge

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

5 Abmat Sit-ups

1 Wall Balls (20/14#)

5 Abmat Sit-ups

2 Wall Balls

5 Abmat Sit-ups

3 Wall Balls

Add 1 Wall Ball each round

Scaled Version

Metcon (AMRAP – Reps)

AMRAP 10

5 Abmat Sit-ups

1 Wall Balls (14/10#)

5 Abmat Sit-ups

2 Wall Balls

5 Abmat Sit-ups

3 Wall Balls

Add 1 Wall Ball each round

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

5 Bootstrap Squats

10 Russian Twist

5 Reverse Lunges / side

10 Jumping Jacks

5 Alt. Groiners / side

5 Abmat Sit-ups

5 Reverse Lunges / side holding med ball to chest

10 Jumping Jacks

5 Med Ball Front Squats

5 Abmat Sit-ups

5 Reverse Lunges / side holding med ball to chest

SPECIFIC WARM-UP

10 Wall Balls

5 Abmat Sit-ups

4 Front Rack Reverse Lunges (2 per leg and do 2 in a row on one side before switching to the next)

Cool Down

Warm-up (No Measure)

ACCUMUALTE:

2:00 Pigeon / leg

2:00 Couch / leg