Blackbird CrossFit – CrossFit

Gymnastics

Rope Climb (10 mins to practice skills)

Practice:

-learning the J-hook

-rope climbs in as few pulls as possible

-legless rope climb sets for strength

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

2 Rope Climbs

20 Reverse Lunges

40 Double Unders

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

12 Ring Rows or 6 Raises and Lowers

20 Reverse Lunges

40 Single Unders

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

30 Single Unders

5 Split Squats / Leg

10 Ring Rows

30 Fast Single Unders

5 Samson Lunge / Leg

5 Single Arm Ring Row / Arm

:45 Double Unders or Attempts

5 Reverse Lunges / Leg

5 Strict Pull-ups

SPECIFIC WARM-UP

Rope Climb Teaching and Practice

Cool Down

Warm-up (No Measure)

3 Sets of:

:30 Foam Roll Quads

:30 Pigeon Stretch / Leg