Blackbird CrossFit – CrossFit

Strength

Push Press (1-1-1-1-1)

Metcon

Metcon (3 Rounds for reps)

From 0:00-2:00

400m Row, 350m Ski, 800m Bike

Max Double DB Push Press in time remaining (50/35#)

Rest 2:00-4:00

From 4:00-7:00

600m Row, 500m Ski, 1200m Bike

Max Double DB Push Press in time remaining (50/35#)

Rest 7:00-10:00

From 10:00-14:00

800m Row, 700m Ski, 1600m Bike

Max Double DB Push Press in time remaining (50/35#)

Scaled Version

Metcon (3 Rounds for reps)

From 0:00-2:00

200m Row, 300m Ski, 500m Bike

Max Double DB Push Press in time remaining (35/20#)

Rest 2:00-4:00

From 4:00-7:00

350m Row, 300m Ski, 800m Bike

Max Double DB Push Press in time remaining (35/20#)

Rest 7:00-10:00

From 10:00-14:00

500m Row, 400m Ski, 1200m Bike

Max Double DB Push Press in time remaining (35/20#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1:00 Machine Calories

5 Yoga Push-ups

5 Split Squats / leg

5 Thoracic Rotations / side

5 Shoulder Press

1:00 Machine Calories

5 Push-ups

5 Reverse Lunges / leg

5 Push-up T’s per side

5 Shoulder Press

1:00 Machin Calories

5 Push-ups

5 Dumbbell Push Press

SPECIFIC WARM-UP

5 Dip and Hold

5 Dip and Drive

5 Push Press

Cool Down

Warm-up (No Measure)

ACCUMLATE:

2:00 Banded Shoulder Distraction / arm

1:00 Overhead Stretch on wall