Blackbird CrossFit – CrossFit
Strength
Dead-stop Deadlift (5-5-5-5-5)
Perform each rep with a complete stop on the ground after, no dropping, touch and go, or bouncing reps
Metcon
Metcon (Time)
3 Rounds for Time:
400m Run
15 Deadlifts (225/155#)
Scaled Version
Metcon (Time)
3 Rounds for Time:
200m Run
15 Deadlifts (95/65#)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
200m Run
5 Sumo Inch Worms
10 Shoulder Taps
5 Glute Bridges
5 Cossack Squats / Leg
5 Split Squats / Leg
100m Run
10 Floor to Ceiling
:30 Glute Bridge Hold
:30 Hollow Hold
5 Samson Lunges / Leg
5 Split Squats / leg
100m Run
10 Good Mornings
5 Single Leg Glute Bridge / leg
5 Reverse Lunges/ Leg
5 Split Squats / Leg
SPECIFIC WARM-UP
5 Dead-stop Deadlifts
5 Deadlifts (as you would perform them in the WOD)