Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

50-40-30-20-10

Machine Calories

Slam Ball (20/15#)

40-ft Shuttle Runs (40-ft = 1 rep)

*every 2 minutes complete 5 Burpees

*begin the workout with burpees

**45 minute time cap**
For Machine Calories today, switch machines as able each round.  Try to hit the rower, bike and ski erg at least once.

Scaled Version

Metcon (Time)

For Time:

40-30-20-10

Machine Calories

40-ft Shuttle Runs

Slam Balls (15/10#)

*every 2 minutes complete 5 Burpees

*begin the workout with burpees

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

10 Machine Calories

6 Shuttle Runs (40-ft = 1 rep)

10 Slam Ball Deadlifts

5 Yoga Push-ups

10 Machine Calories

4 Shuttle Runs

10 Slam Balls

3 Burpees

10 Machine Calories

2 Shuttle Runs

10 Slam Balls

3 Burpees

Cool Down

Cool Down (No Measure)

ACCUMULATE:

1:00 Foam Roll Calves

1:00 Foam Roll Quads