Blackbird CrossFit – CrossFit
Strength
Overhead Squat (5-5-5-5-5)
-Build to a heavy 5 rep overhead squat
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
3 Overhead Squats (95/65#)
30 Double Unders
6 Overhead Squats
30 Double Unders
9 Overhead Squats
30 Double Unders
– Continue adding 3 reps to the overhead squats each round.
Scaled Version
Metcon (AMRAP – Reps)
AMRAP 10:
3 Overhead Squats (45/35#)
30 Single Unders
6 Overhead Squats
30 Single Unders
9 Overhead Squats
30 Single Unders
– Continue adding 3 reps to the overhead squats each round
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
3 Rounds
:20 Alt. Groiners
:10 Rest
:20 PVC Pass Throughs
:10 Rest
:20 PVC Overhead Lunges
:10 Rest
SPECIFIC WARM-UP
30 Single Unders
5 Bootstrap Squats
30 Fast Single Unders
5 Air Squats
10 Penguin Jumps
5 Air Squats
:30 Double Unders
5 Back Squats
5 Snatch Grip Push Press
5 Overhead Squats
Cool Down
Warm-up (No Measure)
2 Sets of:
:30 90/90 pec stretch / arm
:30 pigeon stretch / arm