Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
10 – 9 – 8 -7 – 6 – 5 – 4 – 3 – 2 – 1
KB Swings
Pistols (each leg)
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
PVC Pass Throughs