Blackbird CrossFit – CrossFit

Metcon

Metcon (Calories)

5 Rounds

On a 3:00 clock

10 Dumbbell Bench Press (50/35#)

20 Kettlebell Swings (53/35#)

Max Calorie on Machine in time remaining

*rest 3 minutes between rounds

*score is total calories completed after 5 rounds

Scaled Version

Metcon (5 Rounds for calories)

5 Rounds

On a 3:00 clock

10 Dumbbell Bench Press (35/20#)

20 Kettlebell Swings (35/26#)

Max Calorie on Machine in time remaining

*rest 3 minutes between rounds

*score is total calories completed after 5 rounds

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1:00 on machine

5 Yoga push-ups

5 Sumo Inch worms

10 KB Deadlifts

1:00 on machine

5 push-ups

10 Floor to ceiling

10 KB Deadlifts

:30 on machine

5 Push-ups

10 KB Swings

SPECIFIC WARM-UP

2 Rounds

5 DB Bench Press

15 KB Swings

:30 On machine

Cool Down

Warm-up (No Measure)

ACCUMULATE

1:00 Cobra Pose

1:00 90/90 pec stretch / arm