Blackbird CrossFit – CrossFit
Metcon
Metcon (Calories)
5 Rounds of
2:00 Max Machine Calories
100-ft Farmer Carry (50/35#)
-Rest 2:00
4 Rounds of
2:00 Max Machine Calories
100-ft Double DB Front Rack Carry (50/35#)
Scaled Version
Metcon (Calories)
5 Rounds of
2:00 Max Machine Calories
100-ft Farmer Carry (35/20#)
-Rest 2:00
4 Rounds of
2:00 Max Machine Calories
100-ft Double DB Front Rack Carry (35/20#)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1:00 Easy Pace on Machine
5 Samson Lunges / Leg
5 Inch Worms
10 Shoulder Taps
100-ft Single Arm Farmer Carry (50-ft / arm)
1:00 Medium Pace on Machine
5 Split Squats / Leg
10 Floor to Ceiling
5 DB Plank Pull-Throughs / Side
100-ft Farmer Carry
1:00 Workout Pace on Machine
5 Reverse Lunges / Leg
5 Single Leg DB Deadlifts / Leg
10 Hollow Rocks
100-ft Double DB Front Rack Carries
Cool Down
Warm-up (No Measure)
Accumulate:
2:00 Pigeon / Leg
1:00 Foam Roll Quad / Leg