Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3 )
Metcon (Time)
4 rounds
10 Overhead lunges 45# / 25# (5 / side)
10 Sit-ups
15 Overhead Squat 75# / 55#
10 Supermans (back extensions)
10 Burpees
Metcon (Time)
3 rounds
10 lunges (5 / side)
10 Sit-ups
15 Overhead Squat PVC
10 Supermans (back extensions)
10 Burpees
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
PVC Pass Throughs