Blackbird CrossFit – CrossFit

Strength

Push Press (3-3-3-3-3)

Warm up to around 60% then build weight across 5 sets as heavy as able. A good goal is ending around 85% of your 1RM

Metcon

Pushing Nancy (Time)

5 Rounds for Time:

400m Run

15 Push Press 95#/65#

Scaled Version

Metcon (Time)

4 Rounds for Time:

200m Run

10 Push Press 75#/55# or lighter

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

(Line Drills)

High Kicks

Quad Pulls

Bear Crawl

Inch Worms + Push-up

High Knees

Butt Kicks

Burpee Broad Jumps

Mobility: Overhead Wall Stretch – 1 Minute

Barbell Warm-up:

5 Good Mornings

5 Back Squats

5 Shoulder Presses

5 Push Presses

Cool Down

Warm-up (No Measure)

1:00 Banded Shoulder Distractions per arm

1:00 Foam Roll each calf