Blackbird CrossFit – CrossFit
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
5 Muscle-ups (15 push-ups / 15 pull-ups)
600M Run
4 Muscle-ups (12 push-ups /12 pull-ups)
400M Run
3 Muscle-ups (10 push-ups / 10 pull-ups)
200M Run
2 Muscle-ups (8 push-ups / 8 pull-ups)
100M Run
1 Muscle-up (5 push-ups / 5 pull-ups)
BEG: Metcon (Time)
15 push-ups / 15 pull-ups
200M Run
12 push-ups /12 pull-ups
200M Run
10 push-ups / 10 pull-ups
200M Run
8 push-ups / 8 pull-ups
200M Run
5 push-ups / 5 pull-ups
WU: Warm-up (No Measure)
RUN 400M
Banded shoulder distractions 1 minute each side
Bear Crawl
Inchworms
10 Bottoms up kettlebell presses each side
10 Kettlebell swings
10 Push-ups
10 Elevated Ring rows or ring rows
PVC Pass throughs
MOB: Warm-up (No Measure)
90/90 Pec stretch
Crossover Symmetry “Recovery”