Blackbird CrossFit – CrossFit
Metcon
Metcon (Time)
4 Rounds for Time:
21/15 Machine Calories
15-ft Handstand Walk
12Alt DB Hang Clean and Jerks (50/35#)
15-ft Handstand Walk
21/15 Machine Calories
*2:00 rest between rounds
*Scale to 3 Wall Walks per 15-ft HSW
Scaled Version
Metcon (Time)
4 Rounds for Time:
15/12 Machine Calories
3 Wall Walks or Partial Wall Walks
12 Alt DB Hang Clean and Jerks (35/20#)
3 Wall Walks or Partial Wall Walks
15/12 Machine Calories
*2:00 rest between rounds
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
1:00 on a Machine
5 Sumo Inch Worms
10 Shoulder Taps
5 Single Arm DB Deadlifts /arm
1:00 on a Machine
10 Floor to Ceilings
10 Shoulder Taps with feet on wall
5 Single Arm DB Hang Clean and Jerks / arm
1:00 on a Machine
5 Active Spider-mans / side
3 Feet only Wall Walks
5 Single Arm DB Push Jerks / arm
SPECIFIC WARM-UP
15-ft HWS or 3 Wall Walks or Partial Wall Walks
5 Calorie Row
5-ft HSW
3 Alt. DB Hang Clean and Jerks
5-ft HSW
5 Calorie Row
Cool Down
Metcon (No Measure)
ACCUMULATE
1:00 Overhead stretch on wall
2:00 Pigeon / leg