Blackbird CrossFit – CrossFit
Pistols (10 x 10 x 10 x 10 x 10 (5 R/L each set))
Cindy has the Runs (Time)
10 Rounds for Time:
5 Pull ups
10 Push-ups
15 Squats
*Every 4 minutes run 400M. Start WOD with a 400M Run. (Run at minutes 0,4,8,12,16…..)
BEG: Metcon (Time)
3 Rounds for Time:
200M Run
Then 2x of the following
-5 Pull ups
-10 Push-ups
-15 Squats
WU: Warm-up (No Measure)
Run 400M
Pigeon Stretch 1 minute each side
3 rounds of:
5 Ring rows or Pull-ups
10 Push-ups
15 Air Squats
10 Banded side steps R and L
MOB: Warm-up (No Measure)
Down Dog / Pigeon / Cobra