Blackbird CrossFit – CrossFit

Chipper Style Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

50 Wall Balls (20/14#)

40 Toes-to-Bar

30 Burpees

20 Machine Calories

10 Bar Muscle-ups

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

40 Wall Balls (14/10#)

30 Knee Raises

20 Burpees

15 Machine Calories

10 Ring Rows, Seated Pull-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

1:00 on machine

5 Bootstrap Squats

10 Shoulder Taps

5 Yoga Push-ups

10 Ring Rows

Set 2:

1:00 on machine

5 Tempo Air Squats (3 sec down)

5 Sit-ups

5 Burpees

5 Single Arm Ring Rows / Arm

Set 3

1:00 on machine

5 Pause Air Squats (3 sec in bottom)

5 Toes-to-pole

5 Burpees

5 Scap Pull-ups

SPECIFIC WARM-UP

5 Med Ball Front Squats

5 Med Ball Push Press

5 Wall Balls

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

3-5 Strict Pull-ups

3-5 Bar Muscle-ups/c2b/pull-ups

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Banded Shoulder Distractions / Arm

2:00 Pigeon / Leg