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
Cinco de Mayo (AMRAP – Rounds and Reps)
AMRAP in 16 minutes of:
5 box jumps, 30/24inches
5 handstand pushups
5 Deadlifts 225/155lbs
5, 1 arm thrusters right 53/35
5, 1 arm thrusters left 53/35
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
5 Box Jumps
5 Push-ups or modified HSPU
5 Deadlifts
5 Empty Bar Thrusters
WU: Warm-up (No Measure)
Run 400M
Lax Ball Shoulders
10 Box Jumps
10 Handstand push-ups or Handstand holds
10 Banded Deadlifts
10 Ring Rows or Pull-ups
10 Empty bar Thrusters
PVC Pass Throughs
MOB: Warm-up (No Measure)
Bretzel