Blackbird CrossFit – CrossFit
Strength
Shoulder Press (Build to a heavy set of 2)
Suggested 10-12 total sets. Increase weight across as many sets as
possible
Metcon
Metcon (Time)
5 Rounds For Time:
50-ft. Handstand Walk
150-ft. Double DB Front Rack Carry 50#/35#
200m Backward Run
Other Handstand Walk Scaling Options:
1:00 of attempts to get as far as possible then move on
3-5 attempts to get as far as possible then move on
5 Handstand Walk Around Box (1 rep = walking 180 degrees around box then going back the way you came to start position)
Scaled Version
Metcon (Time)
5 Rounds For Time:
5 Handstand Walk Around Box
150-ft. Double DB Front Rack Carry 35#/20#
100m Backward Run
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
100m Run (50m forward and 50m backward)
LINE DRILLS ON THE CLOCK (perform each running movement 50-ft across the gym)
AMRAP 6
High Knees
Back Pedal
Side Shuffle Down and Back
10 Shoulder Taps
1 Wall Walk
SPECIFIC WARM-UP
10 Shoulder Taps with feet on box
4 Handstand Walk Around Box (walk 180 degrees then go back the way you came and that is 1 rep)
2:00 to practice Handstand Walk or scaling option for the day
50-Ft Double Dumbbell Front Rack Carry
5 Shoulder Press
Cool Down
Warm-up (No Measure)
1:00 Tricep Lacrosse Ball Roll / Side
1:00 Lat Lacrosse Ball Roll / Side