Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5)
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs
Metcon (Time)
4 Rounds:
400M Run
25 Kettlebell Swing (55#/35#)
50 Double Unders
Rest 1 Minute
Beg: Metcon (Time)
3 Rounds:
400M Run
25 Kettlebell Swing (55#/35#)
50 Double Unders
Rest 1 Minutes