Blackbird CrossFit – CrossFit

Hero WOD

Bradshaw (Time)

10 Rounds for Time

3 Handstand Push-Ups

6 Deadlift (225/155 lb)

12 Pull-Ups

24 Double-Unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
Single Unders 1:1 today

Scaled Version

Metcon (Time)

10 Rounds for Time:

3 Seated DB press

6 Deadlifts (95/65#)

9 Ring Rows

24 Single Unders

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

20 Single Unders

5 Empty Bar Shoulder Presses

5 Sumo Inch Worms

10 Ring Rows

20 Fast Singles

5 Empty Bar Shoulder Presses

:15 Handstand Hold (or OH DB hold)

10 Cat/Cow Transitions

10 Floor to Ceilng

10 Barbell Bent Over Rows

10 Slow High Singles

5 Empty Bar Shoulder Presses

3 Handstand Push-ups or Scaling Option

5 Good Mornings

5 Scap Pull-ups

SPECIFIC WARM-UP

:30 Max Double Unders

5 Kip Swings

5 Kip Swings + Hard Press Down

5 Kipping Pull-ups

5 Deadlifts

-2-3 sets to build to DL weight

PRIMER

3 Handstand Push-ups

3 Deadlifts (workout weight)

6 Pull-ups

12 Double Unders

Cool Down

Cool Down (No Measure)

ACCUMULATE:

2:00 Banded Shoulder Distractions / arm

1:00 Banded Pull Aparts (slow)