Blackbird CrossFit – CrossFit

Strength

Shoulder Press (5-5-5-5-5)

-Increase loading across each set and build to a heavy set of 5

Metcon

Metcon (Time)

For Time:

150 Air Squats

50 Med Ball Sit-ups 20#/14#

120 Air Squats

40 Med Ball Sit-ups 20#/14#

90 Air Squats

30 Med Ball Sit-ups 20#/14#

-hold med ball against chest for the sit-ups

Scaled Version

Metcon (Time)

For Time:

90 Air Squats

30 Sit-ups

60 Air Squats

20 Sit-ups

30 Air Squats

10 Sit-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

10 Yoga Push-ups

10 Alt. Groiners

10 Straight Leg Sit-ups

Set 2:

20 Jumping Jacks

10 Shoulder Taps

10 Air Squats

10 Butterfly Sit-ups

Set 3:

20 Jumping Jacks

10 Push-ups

10 Air Squats

5 Weighted Sit-ups

SPECIFIC WARM-UP

5 Shoulder Press

Cool Down

Warm-up (No Measure)

2:00 Pigeon Stretch per leg

1:00 Groiner stretch per leg