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