Blackbird CrossFit – CrossFit

Strength

Back Squat (5x5x5x5x5)

Accessory Work

Metcon (No Measure)

EMOM 10

EVEN: 5/5 Single Leg KB Bulgarian Split Squat AHAP

ODD: 25 Banded Hamstring Curls

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Line Drills

:30 Shuttle Run

10 Air Squats

High Kicks

Samson Lunges

Quad Pulls

10 Jump Squats

Spider-man Lunges

:30 Shuttle Run

SPECIFIC WARM-UP

5/5 Split Squat Practice (unweighted)

10 Banded Hamstring Curls

5 Good Mornings

5 Elbow Rotations

5 Tempo Back Squats

5 Back Squats

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch

2:00 Foam Roll Hamstrings