Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds for Time:

400m Row

21 Burpees

*400-ft Carry (50/35#)

*R1: Farmer Carry

*R2: Double DB Front Rack Carry

*R3: Single Arm DB Overhead Carry

Video Content

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Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 Rounds of

10 Jumping Jacks

10 Alt. Groiners

10 Floor to Ceiling

5 Yoga Push-ups

5 Sumo Inch Worms

SPECIFIC WARM-UP

1 set

Movement // Focus

10 pulls on the rower // Legs only, arms stay straight, move shoulders back

5 burpees

100-ft Single Arm Farmer Carry

1 set

Movement // Focus

10 pulls on the rower // Legs extending, shoulders move back, and arms pull last.

5 burpees

100-ft Farmer Carry

1 set

Movement // Focus

10 pulls on the rower // Arms release from the body first before the legs on the return

5 burpees

100-ft Double Front Rack Carry

1 set

Movement // Focus

10 pulls on the rower // Legs, body, arms on the pull. Arms, body, and legs on the return

5 burpees

100-ft Single Arm Overhead Carry

Cool Down

Warm-up (No Measure)

2 Sets:

:30 Scorpion Stretch / Side

:30 Forearm Stretch