Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee
V-up sit up
KB goblet squats (24/16)
Beg: Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Burpee
V-up sit up or sit-up
KB goblet squats
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Sprint from pushup
Sprint from back
PVC Pass Throughs