Blackbird CrossFit – CrossFit
Strength
Metcon (3 Rounds for weight)
For Load:
Shoulder Press
1-1-1-1-1
Push Press
1-1-1-1-1
Split Jerk
1-1-1-1-1
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
AMRAP 5
10 Jumping Jacks
5 PVC Pass Throughs
5 Yoga Push-ups
5 Ring Rows
SPECIFIC WARM-UP
5 Shoulder Press
5 Dip and Hold
5 Dip and Hold + Push Press
5 Push Press
5 Jump and Land in SPJ with hands at Sides
5 Jump, Punch and Land in SPJ no barbell
5 Split Jerks
Cool Down
Warm-up (No Measure)
3 Sets:
:30 Twisted Cross / Side
:30 Banded Shoulder Stretch / Side