Blackbird CrossFit – CrossFit
Handstand Push-ups (5 x 5 x 5 x 5 x 5)
Deficit Hand Stand Push-Ups (Distance)
Add plates under hands to increase deficit with each set.
3 x 3 x 3 x 3 x 3
Metcon (AMRAP – Reps)
7 rounds:
Every 3 Minutes:
Run 400M
then with remaining time perform
Max Push-ups
Record total push-ups completed
BEG: Metcon (AMRAP – Reps)
7 rounds:
Every 3 Minutes:
Run 200M
then with remaining time perform
Push-ups (cap at 5 push-ups)
Record total push-ups completed
WU: Warm-up (No Measure)
Run 400M
Lax ball Traps and Lats
Bear Crawl
Spiderman walk
Inchworms
10 Empty bar Strict Presses
10 Push-ups
10 PVC Sotts Presses
PVC Pass Throughs
MOB: Warm-up (No Measure)
Roll Triceps on barbells
Lax Ball Calves