Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

50 Toes-to-bar

800m Run

50 Chest-to-Bar Pull-ups

800m Run

Scaled Version

Metcon (Time)

For Time:

35 Knee Raises

400m Run

35 Ring Rows

400m Run

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Split Squats / leg

10 Shoulder Taps

5 Glute Bridges / leg

10 Ring Rows

100m Run

5 Samson Lunges / leg

5 Toes-to-Pole

5 Single Leg Glute Bridges / leg

10 Ring Rows

100m Run

5 Hollow Rocks

5 Super-mans

3-5 Strict Pull-ups

SPECIFIC WARM-UP

5 Kip Swings

5 Knee Raises

5 Toes-to-Bar

5 Kipping Pull-ups

5 Kipping Chest-to-Bar Pull-ups

RUNNING WARM-UP LINE DRILLS

High Kicks (open hamstrings)

Quad Pulls (stretch out front of legs)

High Knees (focus on ball of foot hitting ground first)

Butt Kicks (continue to focus on ball of foot hitting ground first and adding a lean)

Side Shuffle (yup you guessed it up on the balls of feet)

Back Pedal (balls of feet again!)

10 Toes-to-Bar

200m Run (focus on form, no heel striking)

10 Chest-to-Bar

200m Run (form focus, 1,000 burpees if you heel strike!)

Cool Down

Warm-up (No Measure)

ACCUMULATE:

2:00 Foam roll each calf muscle

1:00 90/90 pec stretch