Blackbird CrossFit – CrossFit

Accumulate 4 minutes in an L-sit (Time)

While in a dip support position accumulate a total of 4 minutes in an L-sit

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Muscle- up scaling options

2 Muscle-ups = 6 Chest to Bar Pull-ups or 8 Pull-ups

BEG: Warm-up (No Measure)

15 Minute AMRAP of:

8 Ring Rows or Pull-ups

6 Modified Handstand push-ups or strict press

8 Kettlebell Swings

WU: Warm-up (No Measure)

Bike 0.8 Miles

Bretzel 1 minute each side

10 Push-ups

10 GHD or abmat situps

3 x 10 sec Ring support hold

10 Kettlebell Swings

3 Wall Walk-ups

10 Pull-ups

PVC Pass Throughs

MOB: Warm-up (No Measure)

90 / 90 Pec Stretch

Cobra Pose