Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25-ft Right Arm Single Arm DB Overhead Walking Lunge (50/35#)

8 Dumbbell Facing Burpees

25-ft Left Arm Single Arm DB Overhead Walking Lunge (50/35#)

8 Chest-to-Bar Pull-ups
For scoring, every 5-ft = 1 rep just like the open!

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

25-ft Right Arm Single Arm DB Overhead Walking Lunge (35/20#)

8 Dumbbell Facing Burpees

25-ft Left Arm Single Arm DB Overhead Walking Lunge (35/20#)

8 Chin-Over-Bar Pull-ups

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Line Drills

:30 Shuttle Run

High Kicks

Spider-man Lunges

Butt Kicks

Inch Worms

:30 Shuttle Run

High Knees

Walking Lunges

Butt Kicks

Bear Crawl

Burpee Broad Jump

:30 Shuttle Run

50-ft Single Arm Overhead Carry

25-ft Single Arm Overhead Walking Lunge

5 DB Facing Burpees

25-ft Single Arm Overhead Walking Lunge

SPECIFIC WARM-UP

10 Hollow Rocks

10 Super-mans

10 Ring Rows

5 Scap Pull-ups

5 Kip Swings

3-5 Strict Pull-ups

5 Pull-ups

5 Chest-to-Bar Pull-ups

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Banded Shoulder Distractions / Arm

2:00 Pigeon Stretch / Leg