Blackbird CrossFit – CrossFit

Strength

Push Press (1x1x1x1x1)

Metcon

Metcon (Time)

3 Rounds for Time:

200m Run

7 Shoulder-to-Overhead @ 70-75% of 1RM from today

14 Pull-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

2 Rounds

5 Reverse Snow Angels

5/5 Thoracic Rotations

5 Yoga Push-ups

SPECIFIC WARM-UP

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups/Ring Rows

5 Shoulder Press

5 Dip and Hold

5 Push Press

5 Push Jerks