Blackbird CrossFit – CrossFit

Strength

Metcon (No Measure)

Pre-WOD Strength Work

4 Sets

15 Good Mornings 45#/35#

12 DB Box Step-ups (6/leg) 20in box for all

-rest 1 minute between sets

-aim to increase loading on the step-ups only each set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

25/18 Machine Calories

20 Abmat Sit-ups

15 Box Jumps 30/24

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12/8 Calorie Row

20 Abmat Sit-ups

15 Box Step-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 6

4 Machine Calories (rotate machines each round)

5 Straight leg sit-ups

6 Reverse Lunges

SPECIFIC WARM-UP

5 Step-ups per leg

5 Box Jumps

5 Abmat Sit-ups

5 Good Mornings

4 DB Box Step-ups 2 per leg

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Foam Roll Calves/ Side

:30 Standing Quad Stretch / Side