Blackbird CrossFit – WOD
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
3 Rounds
800M Run
10 Hand Stand Push-ups
15 Wallballs 20# / 14#
20 Wipers (10/side) 95# / 75#
Beg: Metcon (Time)
3 Rounds
400M Run
10 Push ups or 5 wall walk-ups
15 Wallballs
20 Knees to elbow