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