Blackbird CrossFit – CrossFit

Metcon (3 Rounds for time)

On a 16:00 Clock

0:00-4:00

For Time:

30-20-10

Push Press Wall Ball Shots 20#/14#

*50 Double Unders after each round

4:00-6:00

Rest 2 Minutes

6:00-10:00

For Time:

30-20-10

Med Ball Cleans 20#/14#

*50 Double Unders after each round

10:00-12:00

Rest 2 Minutes

12:00-16:00

For Time:

30-20-10

Kettlebell Swings 53#/35#

*50 Double Unders after each round

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

:30 Single Unders

:30 Air Squats

:30 Slow High Singles

:30 Active Spider-mans

:30 Penguin Drills

:30 Samson Lunges

:30 2 Singles + 1 Double

:30 Plank Shoulder Tap Push-ups

:30 Double Unders

SPECIFIC WARM-UP

Couplet 1:

5 Dip and Hold

5 Dip and Hold + Med Ball Push Press

5 Dip and Hold + Push Press Wall Ball Shot

5 Push Press Wall Ball Shot

Couplet 2:

5 Med Ball Deadlifts

5 Med Ball Stand and Shrug Slow

5 Med Ball Stand and Shrug Fast

5 Med Ball Front Squats

5 Med Ball Hang Squat Cleans

5 Med Ball Cleans

Couplet 3:

5 Kettlebell Deadlifts

5 Kettlebell Hike + 1 Swing

5 Kettlebell Swings

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll Quads

2:00 Single Leg Hamstring Stretch