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