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