Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds

400m Run

:30 Wall Facing Handstand Hold (start with 1 wall walk then hold)

20 Box Jumps (24/20)

100m Farmer Carry (50/35#)

Scaled Version

Metcon (Time)

4 Rounds

200m Run

:20 Plank Hold in Push-up Position

10 Box Jumps

100m Farmers Carry (35/20#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

:20 Push-up Plank Hold

5 Sumo Inch Worms

5 Reverse Lunges / leg

10 DB Deadlifts

100m Run

2 Feet Only Wall Walks with :05 hold each rep

5 Step-ups / leg

10 DB Deadlifts

100m Run

2 Wall Walks with :05 hold each rep

5 Box Jumps

10 DB Deadlifts

SPECIFIC WARM-UP

100m Run

:10 Wall Facing Handstand Hold

5 Box umps

100m Farmer Carry

Cool Down

Warm-up (No Measure)

ACCUMULATE

2:00 Banded Shoulder Distraction / arm

25 Banded Pull Aparts slowly