Blackbird CrossFit – CrossFit
Metcon
Metcon (3 Rounds for reps)
3 Rounds of
2 Mins Max Cal Row
2 Mins Wall to Wall Shuttle Runs
2 Mins Max Cal Bike
2 Mins Max Cal Ski Erg
2 Mins Max Rope Climbs
*Rest 2 minutes between rounds
Scoring
-every calorie on any machine = 1 rep
-every time you touch a wall on the shuttle runs = 1 rep
-1 rope climb, raise and lower, or partial climb = 1 rep
Scaled Version
Metcon (3 Rounds for reps)
3 Rounds of
2 Mins Max Cal Row
2 Mins Wall to Wall Shuttle Runs
2 Mins Max Cal Bike
2 Mins Max Cal Ski Erg
2 Mins Max Rope Climbs
Warm-up
Warm-up (No Measure)
GENERAL WARM-UP
Organize groups and rotate through each station just like the workout
:30 easy row /:15 transition
:30 easy shuttle run/:15 transition
:30 easy bike/:15 transition
:30 easy ski/:15. transition
:30 Raise and Lowers/:15 transition
5 Active Spider-mans / leg
5 Yoga Push-ups
5 Samson Lunges / leg
:30 pigeon / leg
:30 90/90 pec / arm
:30 easy row /:15 transition
:30 easy shuttle run/:15 transition
:30 easy bike/:15 transition
:30 easy ski/:15. transition
:30 Raise and Lowers/:15 transition
SPECIFIC WARM-UP
8-10 mins to practice rope climbs
Cool Down
Warm-up (No Measure)
Accumulate
1:00 Banded shoulder distractions / arm
1:00 couch stretch / leg