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
Assisted Muscle-ups
Set rings at dip height and place a band between the rings. Sit on the band. Use the band to assist the pull-up and work on the transition (shoot through) into the bottom of the dip.
Jumping bar muscle-ups may also be performed. Focus efforts on the shoot through movement.
Metcon (4 Rounds for reps)
-5 Min AMRAP
Row 15/12 cals
10 Burpee over rower
-5 Min AMRAP
Bike 12/10 cals
10 Thrusters 95# / 65#
-5Min AMRAP
15 GHD Sit-ups
2 Rope Climbs
-5Min AMRAP
Row 15/12 cals
15 Kettlebell Swings 53#/35#
1 Minute rest between AMRAP’s
BEG: Metcon (4 Rounds for reps)
-5 Min AMRAP
Row 10/8 cals
8 Burpee over rower
-5 Min AMRAP
Bike 8/6 cals
10 Thrusters or wallballs
-5Min AMRAP
15 Sit-ups
6 Raise and Lowers or 8 ring rows
-5Min AMRAP
Row 10/8 cals
10 Kettlebell Swings
1 Minute rest between AMRAP’s
WU: Warm-up (No Measure)
2 Minutes Jumping Rope
90/90 Pec stretch 1 min each side
Spiderman walks
10 GHD sit-up or Abmat sit-ups
10 GHD back extensions or Supermans
10 Ring rows or Pull-ups
10 Empty bar Thrusters
10 Burpees
PVC Pass Throughs