Announcements
Happy Birthday Sherene! It’s birthday burpee time!
Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1)
Metcon (Time)
10,9,8,7,6,5,4,3,2,1
Box Jumps 24″ / 20″
Kettlebell swings 53# / 35#
*Complete 2 Turkish Get-ups (53# / 35#) every 2 minutes for duration of WOD.
*1 TGU per side.
BEG: Metcon (Time)
10,8,6,4,2
Box Jumps or Step ups
Kettlebell swings
*Complete 2 Turkish Get-ups (or Lunges) every 2 minutes for duration of WOD
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs