Blackbird CrossFit – CrossFit

Benchmark Workout

Metcon (Time)

4 Rounds for Time:

400m Run

8 Double DB Thrusters (50/35#)

13 Pull-ups

400m Run

37 Double Unders

Scaled Version

Metcon (Time)

4 Rounds for Time:

200m Run

8 Double DB Thrusters (35/20#)

13 Ring Rows

200m Run

37 Single Unders

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Alt. Groiners / leg

10 Air Squats

5 Push-ups

10 Ring Rows

20 Single Unders

100m Run

5 DB Front Squats

5 DB Push Press

10 Ring Rows

20 Fast Single Unders

100m Run

5 DB Thrusters

10 Ring Rows

10 Slow High Singles

SPECIFIC WARM-UP

:30 Max Double Unders

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups

Cool Down

Warm-up (No Measure)

ACCUMULATE:

2:00 Pigeon / leg

1:00 Banded Shoulder Distractions / arm