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