Blackbird CrossFit – CrossFit

Strength

Turkish Get Up (4x4x4x4x4)

2/arm

Metcon

Thin Mint (AMRAP – Rounds and Reps)

15 Minute AMRAP

8 Turkish Get-ups 53# / 35#

12 Toes to Bar

24 Kettlebell Swings 53# / 35#

Warm-up

Warm-up (No Measure)

General Warm-up:

:30 shuttle run

KB Suitcase carry down and back switching arms at the turn

:30 shuttle run

KB Front Rack carry down and back switching arms at the turn

:30 shuttle run

KB Overhead carry down and back switching arms at the turn

Specific Warm-up:

10 KB Deadlifts

10 KB Swings

5 Scap Pull-ups

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

4 TGU (2/arm)

Finisher

Warm-up (No Measure)

Accumulate 100 Banded Hamstring Curls in as few sets as possible

Warm-up (No Measure)

Accumulate 100 Banded Hamstring Curls in as few sets as possible