Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

3 Rounds For Time:

15 Toes-to-Bar

15 Kettlebell Swings (53/35#)

15 Burpees

Rest 3 Minutes

45 Toes-to-Bar

45 Kettlebell Swings (53/35#)

45 Burpees

Scaled Version

Metcon (Time)

3 Rounds for Time:

10 Abmat Sit-ups

15 Kettlebell Swings (35/26#)

10 Burpees

Rest 3 Minutes

30 Abmat Sit-ups

45 Kettlebell Swings (35/26#)

30 Burpees

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Jumping Jacks

10 Floor to Ceiling

10 Shoulder Taps

5 Yoga Push-ups

10 Jumping Jacks

10 Kettlebell Deadlifts

5 Sumo Inch Worms

10 Jumping Jacks

10 Kettlebell Deadlifts

5 Push-ups

10 Jumping Jacks

10 Kettlebell Swings

5 Burpees

SPECIFIC WARM-UP

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

PRIMER

2 Rounds

5 Toes-to-Bar

5 Kettlebell Swings

5 Burpees

Cool Down

Warm-up (No Measure)

Accumulate:

2:00 Banded Shoulder Distractions / Arm

1:00 Cobra Stretch