Blackbird CrossFit – CrossFit

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Gymnastics

Rope Climb (Practice a rope climb skill for 10-15 mins)

-learning the J-hook

-improving how many pulls it takes you to get to the top

-practice legless and improve strength there

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Burpee Box Jump Overs (24/20″)

4 Strict Ring Dips

2 Rope Climbs
Rx+ Option: Perform 1st rope climb regular then 2nd rope climb legless

Scaled Version

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

8 Burpee Box Jump Overs or Step Overs (20/18″)

4 Banded Ring Dips or Box Dips

6 Raises and Lowers or 9 Hard Ring Rows

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

3 Rounds

:20 Jumping Jacks

:10 Rest

:20 Push-ups

:10 Rest

:20 Ring Rows

:10 Rest

then

5 Yoga Push-ups

5 Reverse Lunges/Leg

5 Active Spider-mans / Side

5 Push-up Ts

5 Air Squats

SPECIFIC WARM-UP

3 Burpees

5 Step-ups / Leg

3 Box Jump Overs

3 Burpee Box Jump Overs

:15 Ring Support Hold (can use box too)

3 Negative Ring Dips (show control into deep ring dip)

3-5 Ring Dips (Box Dips)

Rope Climb Practice

Cool Down

Warm-up (No Measure)

2:00 Banded Shoulder Distractions / Arm

1:00 Prayer Stretch on box