Blackbird CrossFit – CrossFit

Hero WOD

White (Time)

5 Rounds for time of:

3 Rope Climbs, 15′

10 Toes-To-Bar

21 Walking Lunge Steps (45# plate overhead)

400m run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
To learn more about White click here

Scaled Version

Metcon (Time)

5 Rounds for time of:

6 Raises and Lowers

10 Sit-ups

15 Walking Lunges

200m Run

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

200m Run

10 Alt. Groiners

10 Shoulder Taps

5 Single Arm Ring Rows per arm

Set 2:

100m Run

5 Reverse Lunges per leg

10 Sit-ups

10 Ring Rows

Set 3:

100m Run

10 Walking Lunges across the gym

10 OH Plate Walking Lunges

SPECIFIC WARM-UP

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

COACH LED ROPE CLIMB TEACHING

Cool Down

Warm-up (No Measure)

1:00 Foam roll calves

2:00 Couch stretch per leg