Blackbird CrossFit – CrossFit
Rx+: 2017 Regional Event 1 (Time)
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 Air squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Rx: Metcon (Time)
2017 Regional Event 1
For time:
1,200-m run
Then, 12 rounds of:
4 Strict handstand push-ups
8 chest-to-bar pull-ups
12 Air squats
BEG: Metcon (Time)
For time:
800-m run
Then, 8 rounds of:
4 Handstand push-ups or Push-ups
6 pull-ups or ring rows
8 Air squats
WU: Warm-up (No Measure)
Run 400M
Pigeon Stretch 1 minute each side
3 Rounds of:
– 2 Wall walk-ups
– 6 Ring Rows or Pull-ups
– 10 Air Squats
PVC Pass Throughs
“Bring Sally Up”
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”
Couch Stretch