Blackbird CrossFit – CrossFit

Strength

Shoulder Press (3-3-3-3-3)

Metcon

Metcon (Time)

5 Rounds for Time:

400m Row, 350m Ski, or 800m Bike

15-ft Handstand Walk
Scale 15-ft HSW with 3 Wall Walks or any scaled variation of a wall walk

Scaled Version

Metcon (Time)

5 Rounds for Time:

400m Row, 350m Ski, or 800m Bike

3 Wall Walks, Partial Wall Walk, or Inch Worms

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Row, 175m Ski, 400m Bike

10 Forward Arm Circles

10 Backward Arm Circles

:20 Push-up Plank Hold

:30 Wrist Stretching

5 Sumo Inch Worms + Push-up

200m Row, 175m Ski, 400m Bike

5 Push-up Ts / side

10 Shoulder Taps

:30 Wrist Stretching

5 Push-ups

100m Row, 125m Ski, 200m Bike

5 Half Kneeling Landmine Press / arm

10 Barbell Floor Presses

SPECIFIC WARM-UP

3 Feet Only Wall Walks

10 Shoulder Taps with feet on wall

3 Partial Wall Walks or Full Wall Walks

10-ft Handstand Walk or 2 Wall Walks

10 Shoulder Press (5 on coach and 5 on own)

Cool Down

Warm-up (No Measure)

Accumulate

1:00 Banded Shoulder Distraction / arm

1:00 Foam roll each quad