Blackbird CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

EMOM 10

3 Weighted Strict Pull-ups

or

:20 of Banded Pull-ups

or

:20 of Hard Ring Rows

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

7 Box Jumps 30/24

7 Chest-to-Bar Pull-ups

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 7:

8 Box Step-ups 24/20

7 Ring Rows

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

20 Jumping Jacks

10 PVC Pass Throughs

10 PVC Overhead Lunges (5/leg)

10 Ring Rows

Set 2:

10 Jumping Jacks

10 PVC Pass Throughs

10 Step-ups (lower height)

5 Single Arm Ring Rows

Set 3:

10 Jumping Jacks

10 PVC Pass Throughs

5 Box Jumps

:20 Bar Hang

SPECIFIC WARM-UP

5 Kip Swings

5 Kip Swings + Aggressive press down with straight arms

5 Kipping Pull-ups

5 Kipping C2B or Workout Variation

Cool Down

Warm-up (No Measure)

3 Sets:

:30 Calf foam roll / Side

:30 Banded Shoulder Distraction / Side