Blackbird CrossFit – CrossFit

Metcon

2022 IQE3 (Time)

For Time:

8-16-24-32-24-16-8

Wall balls (20/14#)

4-8-12-16-12-8-4

Shuttle Runs (25-ft out, 25-ft back = 1 rep)

1-2-3-4-3-2-1

Rope Climbs

*30 minute time cap
Rope Climb Scaling Today:

-partial climbs

-2 raises and lowers for every 1 rope climb

6 ring rows for every 1 rope climb

Shuttle Run Scaling for anyone unable to run (we got you!):

-farmers carry with medium weight DBs and do 50% of the shuttle runs, so for example round 1 you would do 2 farmer carries since there is 4 shuttle runs

Scaled Version

Metcon (Time)

For Time:

4-8-12-16-12-8-4

Wall Balls (14/10#)

2-4-6-8-6-4-2

Shuttle Runs (50-ft)

1-2-3-4-3-2-1

Raises and Lowers

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

5 Shuttle Runs

High Kicks

Spider-man Lunge

Inch Worms walking

5 Shuttle Runs

Duck Walks

Samson lunges

5 Tempo Air Squats

5 Shuttle Runs

5 Med Ball Front Squats

5 Wall Balls

10 Ring Rows

SPECIFIC WARM-UP

5 Wall Balls

2 Raise and Lowers

5 Wall Balls

1 Rope Climb or Rope Climb Variation

Cool Down

Warm-up (No Measure)

Accumulate

2:00 Couch stretch / leg

2:00 Pigeon stretch / leg