Blackbird CrossFit – CrossFit

Gymnastics

Weighted Pull-ups (5-5-5-5-5)

If still continuing to work on getting strict pull-ups perform the following:

5 Rounds not for time

8 Single Arm DB Rows per arm

10 Tempo Ring Rows (3 second negative)

5 Banded Pull-ups

*rest as needed between sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 8

10 Strict Pull-ups

10 Push-ups

10 Kettlebell Swings 53#/35#

-Rest 4 minutes

AMRAP 8

10 Ring Rows

10 Dumbbell Bench Press 50#/35#

10 Kettlebell Swings 53#/35#

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

200m Run

5 Sumo Inch Worms

5 Active Spider-mans per leg

10 KB Deadlifts

10 KB Swings

5 Tempo Push-ups 3111

5 Push-ups

5 DB Bench Press (share DBs and benches with a partner if needed)

5 Ring Rows

5 Kip Swings

3-5 Strict Pull-ups