Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

10 Rounds for Time:

10 Kettlebell Swings (53/35#)

10 Abmat Sit-ups

5 Kettlebell Swings (53/35#)

5 Toes-to-Bar

*Every 3:00 starting at 0:00 perform 100-ft Single Arm Farmer Carry with KB, switching arms at 50-ft

Scaled Version

Metcon (Time)

10 Rounds for Time:

6 Kettlebell Swings

6 Abmat Sit-ups

3 Kettlebell Swings

3 Knee Raises

*Every 3:00 starting at 0:00 perform 100ft Single Arm Farmer Carry with KB, switching arms at 50-ft

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

5 Active Spider-mans / Leg

10 KB Deadlifts

10 Russian Twist

100-ft Single Arm Farmer Carry

Set 2:

10 Jumping Jacks

5 Samson Lunges / Leg

10 Kettlebell Swings

10 Abmat Sit-ups

100-ft Single Arm Farmer Carry

Set 3:

10 Jumping Jacks

5 Sumo Inch Worms

10 Kettlebell Swings

5 V-ups

100-ft Single Arm Farmer Carry

SPECIFIC WARM-UP

5 Hollow Rock

5 Super-man

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Cobra Stretch

:30 Straddle Stretch