Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5 )
Pull-up progression work:
3 Rounds of:
*10 Ring Rows
*3x Paused negatives: Pause for a 2 count at:Chin above bar, eyes, elbows at 90, inch from lockout.
*10 Scapular pull-ups (hang from bar and focus on rotating shoulder blades to elevate your body 1-2
Peach Pit (AMRAP – Reps)
Teams of 4-5
5 minutes of each movement for reps:
Sled push 195#/150#
Sled pull 90#/ 65#
Slam Balls 20# / 15#
Tire Flips
Assault bike (cals)
WU: Warm-up (No Measure)
WARM-UP
0.5 Miles on Bike
1 Min each side Pigeon Stretch
10 Ring rows or Pull-ups
Spiderman walks
Inch Worms
PVC Overhead Lunges
Foam Roll Lats