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