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)