Blackbird CrossFit – CrossFit

Strength

Overhead Squat (3-3-3-3-3)

Metcon

Metcon (Time)

15-12-9-6-3

Overhead Squats (95/65#)

Bar-Facing Burpees

*35 Double Unders After Each Round

Scaled Version

Metcon (Time)

For Time:

12-9-6-3

PVC Overhead Squats

Bar-Facing Burpees

*35 Single Unders After Each Round

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Single Unders

10 PVC Pass Throughs

5 Bootstrap Squats

5 Alt. Groiners / side

5 Yoga Push-ups

20 Single Unders

10 PVC Pass Throughs

10 Air Squats (3 sec pause)

5 Active Spider-mans

5 Inch Worms

20 Single Unders

10 PVC Pass Throughs

10 Air Squats

5 Burpees

SPECIFIC WARM-UP

20 Single Unders

20 Fast Single Unders

10 Slow High Singles

10 Penguin Jumps

:30 Max Double Unders

5 Bar Facing Burpees

5 Snatch Grip Deadlifts

5 Muscle Snatches (from floor)

5 Power Snatches

5 Snatch Grip Push Press

5 Overhead Squats

Cool Down

Warm-up (No Measure)

2:00 Banded Shoulder Distractions / arm

2:00 Pigeon / leg