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