Blackbird CrossFit – CrossFit
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Pull-up progression:
10 Ring rows
10 Scapular pull-ups
3 paused negatives
– chin over bar
– eyes at bar
– elbows at 90
– 1″ from bottom
Metcon (Time)
5 Rounds of:
400M Run
20 Burpees
15 Two-handed dumbbell bent over rows 50# / 35#
BEG: Metcon (Time)
4 Rounds of:
200M Run
10 Burpees
10 Two-handed dumbbell bent over rows
WU: Warm-up (No Measure)
Run 400M
Bretzel 1 minute each side
10 Ring rows or Pull-ups
10 Push-ups
Crossover Symmetry “Activation”
10 Burpees
PVC Pass-throughs
MOB: Warm-up (No Measure)
Crossover Symmetry “Recovery”