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
Semi-Sweet (AMRAP – Reps)
3 Minutes of Tabata (20s on/10s off) at each movement.
Dips
Assault Bike (Cals)
Front Plank Shoulder Taps
Double Unders (1DU = 2SU)
Air Squats
BEG: Metcon (AMRAP – Reps)
2 Minutes of Tabata (20s on/10s off) at each movement. 1 minute of rest.
Dips or push-ups
Assault Bike (Cals)
Front Plank Shoulder Taps
Jump ropes
Air Squats
WU: Warm-up (No Measure)
Bike 0.8 Miles
Down Dog / Pigeon transitions
Inchworms
10 Ring Rows or Pull-ups
10 Steering wheel squats
10 Dips or Push-ups
10 Kettlebell swings
10 Slamballs
PVC Passthroughs
MOB: Warm-up (No Measure)
Couch Stretch
Roll Triceps on Barbells