Blackbird CrossFit – CrossFit

A. CONDITIONING

Metcon (Time)

5 Rounds For Time:

150m/125m Row or Ski

Rest 1:00 between efforts

Metcon

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Toes-to-Bar

*50-ft. Single-Arm Overhead Walking Lunge (50/35#) after each set

Scaled Version

Metcon (Time)

For Time:

18-15-12-9-6-3

Knee Raises or Abmat Sit-ups

*50 ft. Single Arm Overhead Walking Lunge (20/15#) after each set

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

Set 1:

150m Row or Ski

5 Split Squats Per Leg

5 Toes-to-Pole

Set 2:

150m Row or Ski

5 Reverse Lunges Per Leg

5 Kip Swings

Set 3:

150m Row or Ski

25-Ft Walking Lunges

5 Knee Raises

Set 4:

150m Row or Ski

50-Ft Single Arm Overhead Walking Lunge

5 Toes-to-Bar

Cool Down

Warm-up (No Measure)

3 Sets

:30 Groiner Stretch / Side

:30 Pigeon Stretch / Side

:30 Foam Roll Each Quad