Blackbird CrossFit – CrossFit
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.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
BEG: Metcon (AMRAP – Rounds and Reps)
15 Minutes
5 Pull-ups
10 Push-ups
15 Air Squats
WU: Warm-up (No Measure)
400M Row or 0.8 mile Bike
Bretzel 1 minute each side
3 Rounds
-5 Pull-ups or ring rows
-10 Push-ups
-15 Air Squats