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)