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