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