Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Wall Balls (20/14#)

30 Double Unders

10 Handstand Push-ups

15 Kettlebell Swings (53/35#)

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 Wall Balls (14/10#)

30 Single Unders

10 Box HSPU or DB Press

15 Kettlebell Swings (35/26#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Single Unders

5 Alt. Groiners / leg

5 Yoga Push-ups

10 Kettlebell Deadlifts

20 Single Unders

5 Active Spider-mans / leg

5 Push-ups – Ts

10 Kettlebell Deadlifts

20 Fast Single Unders

10 Air Squats

5 Push-ups

10 Kettlebell Deadlifts

:30 Max Double Unders or Attempts

SPECIFIC WARM-UP

5 Med Ball Front Squats

5 Med Ball Push Press

5 Wall Balls

:30 Handstand Hold

5 Handstand Push-ups/scaled variation

5 Hike to Hips + 1 Swing @ coaches call (drive hips hard once bell is in between legs)

5 Kettlebell Swings

PRIMER

5 Wall Balls

15 Double Unders

5 Handstand Push-ups

5 Kettlebell Swings

3 Wall Balls

10 Double Unders

3 Handstand Push-ups

3 Kettlebell Swings

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 Pigeon / leg

1:00 Overhead Stretch on Wall