Blackbird CrossFit – CrossFit
Strength
Shoulder Press (Build to a 1-rep max )
aim for about 10-12 sets as you increase the loading slowly each set
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Ring Push-ups
12/10 Calorie Ski, Row, or Bike
12 Box Jump Overs 24/20
*athlete can choose which machine they want to use for today
Scaled Version
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Push-ups
10/8 Calorie Ski, Row, or Bike
10 Box Jumps or Step-ups 18/12
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1:00 Easy pace on machine
10 PVC Pass Throughs
10 Yoga Push-ups
10 Step-ups
1:00 Medium pace on machine
10 PVC Pass Throughs
10 Push-ups
10 Step-ups
:30 Fast pace on machine
10 PVC Pass Throughs
5 Ring Push-ups
5 Box Jumps
SPECIFIC WARM-UP
5 Elbow Rotations
5 Shoulder Press
Cool Down
Warm-up (No Measure)
2 Sets:
:30 Twisted Cross/ Side :
30 Banded Shoulder Stretch / Side
:30 Banded Front Rack Stretch / Side