Blackbird CrossFit – CrossFit

Strength

Tempo Back Squats (3x3x3x3x3)

Perform your set of back squats at a tempo of 3 seconds down, pause 3 second in the bottom, then stand at normal squatting speed.

Metcon

Metcon (AMRAP – Reps)

On a 12:00 Clock for Reps

1:00 Double Unders

1:00 Ring Rows

2:00 Box Jump Overs 24/20

2:00 1 Arm KB Swing 53#/35# (switch arms every :30)

3:00 L-Sit for as much time as possible

3:00 Max Calorie Row

Warm-up

Warm-up (No Measure)

With a partner

P1/P2

2 Rounds

1:00 Row/Single Unders (1:00 each)

2 Rounds

10 Rings Rows/5 Box Jump Overs (each)

2 Rounds

5 1 Arm KB Swings per arm/L-Sit hold on rings or box

Barbell Warm-up:

5 Good Mornings

5 Tempo Air Squats 3311

5 Tempo Back Squats 3311

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch

2:00 Pigeon Stretch