Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Pull-up progression work:
3 Rounds of:
*10 Ring Rows
*3 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 inches)
Metcon (Time)
800M Run
20 Pistols (10R / 10L)
200M Run
20 Chest to Bar Pull-ups
400M Run
20 Kettlebell swings 53# / 35#
Metcon (Time)
400M Run
20 Air Squats
100M Run
20 Pull-ups or ring rows
200M Run
20 Kettlebell Swings
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs