Blackbird CrossFit – WOD
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
3 x 10 second hand stand holds
Push Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
10 – 1 Wall Balls #20 / #14
1 – 10 Hand Stand Push Ups