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