Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds for Time:

200m Row/Ski/400m Bike

11 DB Thrusters (50/35#)

200m Row/Ski/400m Bike

11 Pull-ups

200m Row/Ski/400m Bike

11 DB Bench Press (50/35#)

Metcon (Time)

3 Rounds for Time:

200m Row/Ski/400m Bike

11 DB Thrusters (35/20#)

200m Row/Ski/400m Bike

11 Ring Rows

200m Row/Ski/400m Bike

11 DB Bench Press (35/20#)

Scaled Version

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

100m Row/Ski/200m Bike

5 Bootstrap Squats

5 Ring Rows

5 Push-ups

Set 2:

100m Row/Ski/200m Bike

5 Air Squats

5 Single Arm Ring Rows

5 Push-ups

Set 3:

100m Row/Ski/200m Bike

5 DB Goblet Squats

3-5 Strict Pull-ups

5 Push-ups

SPECIFIC WARM-UP

5 DB Front Squats

5 DB Push Press

5 DB Thrusters

5 Scap Pull-ups

5 Kip Swings

5 Pull-ups

5 DB Bench Press

Cool Down

Warm-up (No Measure)

Accumulate

1:00 90/90 pec /arm

2:00 Couch Stretch / leg