Blackbird CrossFit – CrossFit

Strength

Shoulder Press (5-5-5-5-5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Row or 200m Ski

200-ft Farmer Carry (50/35#)

100m Row or 100m Ski

100-ft Single Arm DB Overhead Carry (50/35#)

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

200m Row or 200m Ski

200-ft Farmer Carry (35/20#)

100m Ro or 100m Ski

100-ft Single Arm DB Overhead Carry (35/20#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

100m Row

5 Yoga Push-ups

5 Thoracic Rotations

10 Shoulder Taps

100-ft Farmer Carry

Set 2:

100m Row

5 Push-ups

5 Thoracic Rotations

10 Push-up Ts

100-ft Farmer Carry

Set 3:

100m Row

5 Push-ups

10 Russian Twist

100-ft Single Arm Overhead Carry (switch arms at 50

SPECIFIC WARM-UP

5 Good Mornings

5 Elbow Rotations

5 Shoulder Press

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Banded Shoulder Distractions

1:00 Forearm/Wrist Stretching