Blackbird CrossFit – CrossFit

Gymnastics

Rope Climb (Practice Rope Climb Skills)

Practice any of the following

-Learning the j-hook

-Rope climb in as few pulls as possible

-Legless rope climbs

Metcon

Metcon (Time)

5 Rounds for Time:

21 Calorie Row

12 Burpee Box Jump Overs 20/18

1 Rope Climb
Rx+ Legless Rope Climb

**Take note this workout has an intentionally lower box height

Scaled Version

Metcon (Time)

5 Rounds for Time:

15 Calorie Row

9 Burpee Box Jump Overs (18/14″)

3 Raises and Lowers

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

10 Pulls on Rower (legs only, arms stay straight, lean back shoulders)

5 Yoga Push-ups

5 Step-ups / Leg

10 Ring Rows

Set 2:

10 Pulls on Rower (arms only)

5 Yoga Push-ups

5 Step-ups / Leg

5 Single Arm Ring Rows / Arm

Set 3:

10 Pulls on Rower (legs, shoulders, then arms pull)

5 Burpees

5 Box Jump Overs

2 Raises and Lowers

Set 4:

10 Pulls on Rower (focus on good return, arms shoulders, then legs)

3 Burpee Box Jump Overs

SPECIFIC WARM-UP

-Teach Rope Climb Footwork

-Athletes should practice for about 10 mins

PROVE IT ROUND

1 Round

10 Calorie Row

5 Burpee Box Jump Overs

1 Rope Climb

Cool Down

Warm-up (No Measure)

2 Sets:

:30 Cobra Pose

:30 Childs Pose on Box