Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

300m Row or Ski

1 Single Arm Farmer Carry around gym track 53#/35#

6 Turkish Get-ups (53/35#) 3/arm
We will cone off an area around the outside of the floor space for athletes to walk around the gym for the carries, switching arms at their halfway point

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 25

300m Row or Ski

1 Single Arm Farmer Carry Around Gym Track 35#/26#

6 Turkish Get-ups (35/26#) 3/arm

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1

1:00 on Machine

5 Samson Lunge / Leg

10 Russian Twist

1 Single Arm Farmer Carry Around Track

Set 2

1:00 on Machine

5 Yoga Push-ups

5 Push-up Ts

1 Single Arm Farmer Carry Around Track

Set 3

1:00 on Machine

5 Sumo Inch Worms

10 Shoulder Taps

1 Single Arm Farmer Carry Around Track

SPECIFIC WARM-UP

1 Turkish Get-up / Arm with no weight

1 Turkish Get-up / Arm with weight

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 Couch Stretch / Leg

1:00 Childs Pose