Blackbird CrossFit – CrossFit
Metcon
Metcon (Time)
6 Rounds for Time:
400m Row/350m Ski/800m Bike
300-ft Total of Carries (50/35#)
15 Slam Balls (20/15#)
*for the carries each round perform as follows:
1st 100-ft Single Arm Farmer Carry (switch arms halfway)
2nd 100-ft Single Arm Front Rack Carry (switch arms halfway)
3rd 100-ft Single Arm Overhead Carry (switch arms halfway)
Scaled Version
Metcon (Time)
5 Rounds for Time:
400m Row/350m Ski/800m Bike
300-ft Total of Carries (35/20#)
15 Slam Balls (15/10#)
1st 100-ft Single Arm Farmer Carry
2nd 100-ft Single Arm Front Rack Carry
3rd 100-ft Single Arm Overhead Carry (switch arms halfway)
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Set 1:
1:00 on machine
5 Sumo Inch Worms
10 Slam Ball Deadlifts
100-ft Single Arm farmer carry
Set 2:
1:00 on machine
10 Floor to Ceiling
10 Slam Balls
100-ft Single Arm Front Rack Carry
Set 3:
1:00 on machine
5 Yoga Push-ups
10 Slam Balls
100-ft Single Arm OH Carry (switch arms halfway)
Set 4:
1:00 on machine
10 Slam Balls
100-ft Farmer Carry
100-ft Front Rack Carry
100-ft Single Arm OH Carry
Cool Down
Warm-up (No Measure)
3 Rounds
:30 Wrist/Forearm stretch
:30 Couch Stretch