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