Blackbird CrossFit – CrossFit

Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Box Jump 24/20

Kettlebell swings 35#/26#

Push Press 45#/35#

Wall balls 20#/14#

2:1 single unders

Can sub supermans for back extensions for Rx

Warm-up

Warm-up (No Measure)

Coach Led Movement Prep: Coach will demo and explain each movement and scaling options 1 by 1. Athletes will perform 10-12 reps of each movement for warm-up, preparing the equipment they need along the way.

Cool Down

Warm-up (No Measure)

For Recovery

2:00 Pigeon Stretch per leg

2:00 Couch Stretch per leg