Blackbird CrossFit – CrossFit

Strength

Front Squat (1x1x1x1x1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

100m Sprint

5 Thrusters 95#/65#

5 Pull-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 5

100m Run

5 Air Squats

5 Ring Rows

SPECIFIC WARM-UP

5 Scap Pull-ups

10 Kip Swings

5 Kipping Pull-ups

5 Good Mornings

5 Front Squats

5 Push Presses with feet in squat stance

5 Thrusters

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Stretch

2:00 Couch Stretch