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