Blackbird CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Hang Power Cleans @ 65-70% of 1RM Clean

10 Ring Push-ups

200m Run

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

10 Down Dog Push-ups

10 Hollow Rocks

10 Super-mans

10 Sit-ups

10 Glute Bridges

10 Air Squats

5 Pike Push-ups

5 Squat Jumps

SPECIFIC WARM-UP

:20 Ring Push-up Support Hold

5 Ring Push-ups

5 Down and Finish

5 Elbows High and Outside

5 Muscle Cleans

5 Front Squats

5 High Hang Cleans

5 Hang Cleans

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Foam Roll Calves

1:00 90/90 Pec Stretch