Blackbird CrossFit – CrossFit

Metcon

Metcon (5 Rounds for reps)

On the 4:00 x 5 Rounds

60 Double Unders

400m Run

Max Burpee Box Jump Overs in time remaining

Scaled Version

Metcon (5 Rounds for reps)

On the 4:00 x 5 Rounds

60 Single Unders

200m Run

Max Burpee Box Jump Overs in time remainin

Warm-up

Metcon (No Measure)

GENERAL WARM-UP

200m Run

20 Single Unders

5 Yoga Push-ups

5 Step-ups / leg

100m Run

20 Single Unders

5 Push-ups

5 Step-ups / leg

100m Run

20 Single Unders

5 Burpees

5 Box Jump Overs

SPECIFIC WARM-UP

20 Fast Singles

10 Slow High Singles

5 Penguin Jumps

:30 Max Double Unders

3 Burpee Box Jump Overs

30 Double Unders

200m Run

5 Burpee Box Jump Overs

Cool Down

Metcon (No Measure)

ACCUMULATE

2:00 Pigeon on Box

1:00 Childs Pose on Box