Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

4 Rounds for Time:

500m Row or 400m Ski

12 Burpee Pull-ups

21 Box Jumps 24/20

Scaled Version

Metcon (Time)

4 Rounds

250m Row or 200m Ski

10 Burpees + 10 Banded Pull-ups or Ring Rows

15 Box Jumps or Step-ups

Warm-up

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Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

15 Pulls on rower or ski erg

5 yoga push-ups

5 ring rows

5 reverse lunges per leg

Set 2:

15 pulls on rower or ski erg

5 Push-ups

5 Sumo Inch Worms

:20 Bar Hang

5 Step-ups per leg

Set 3:

15 pulls on rower or ski erg

5 burpees

5 Scap Pull-ups

5 Step-ups per leg

SPECIFIC WARM-UP

5 Strict Pull-ups or Banded Pull-ups

5 Burpee Pull-ups

5 Box Jumps

PROVE IT ROUND

2 Rounds

200m Run

3 Burpee Pull-ups

5 Box Jumps

Cool Down

Warm-up (No Measure)

1:00 Prayer pose on box

1:00 foam roll calves