Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Strict T2B

10/5 Strict Ring Dips

20/15 Machine Calories

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 8

10 Pulls on Rower/Ski Erg/:20 on Bike

Wall to Wall KB OH Carry R/L

5 Slow Plank Shoulder Tap Push-ups

SPECIFIC WARM-UP

:30 Bar Hang

5 Scap Pull-ups

5 Strict Leg Raises (keep legs straight and lift as high as possible)

5 Strict Toes-to-Bar

:10 Support Hold rings/box

5 Jump to Support then negative dip rings/box

5 Ring Dips/Banded Ring Dips/Bar Dips/Box Dips

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP 8

10 Pulls on Rower/Ski Erg/:20 on Bike

Wall to Wall KB OH Carry R/L

5 Slow Plank Shoulder Tap Push-ups

SPECIFIC WARM-UP

:30 Bar Hang

5 Scap Pull-ups

5 Strict Leg Raises (keep legs straight and lift as high as possible)

5 Strict Toes-to-Bar

:10 Support Hold rings/box

5 Jump to Support then negative dip rings/box

5 Ring Dips/Banded Ring Dips/Bar Dips/Box Dips

Finisher

Metcon (No Measure)

3 Rounds (:10 transition between rounds)

:30 Bar Hang

:30 Plank Hold

:30 Glute Bridge Hold