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