Blackbird CrossFit – CrossFit

Metcon

Metcon (Time)

For Time:

75 Pull-ups

75/60 Machine Calories

75 Wall Balls (20/14#)

Scaled Version

Metcon (Time)

For Time;

50 Ring Rows

50/40 Machine Calories

50 Wall Balls (14/10#)

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

1:00 on machine

10 Ring Rows

5 Bootstrap Squats

5 Split Squats / leg

10 Air Squats

1:00 on machine

5 Single Arm Ring Rows / side

5 Cossack Squats / leg

5 Reverse Lunges / leg

10 Med Ball Front Squats

1:00 on machine

3-5 Strict Pull-ups

5 Jumping Lunges / leg

10 Wall Balls

SPECIFIC WARM-UP

5 Kip Swings

5 Kipping Pull-ups

5 Kipping Pull-ups

5 Machine Calories

10 Wall Balls

3 Kipping Pull-ups

5 Machine Calories

5 Wall Balls

Cool Down

Warm-up (No Measure)

ACCUMULATE

2:00 Pigeon / leg

2:00 Couch / leg