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