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