Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Reps)
4 sets on a 30 sec work / 30 sec rest:
Push-ups-ups
Rest 1min
4 sets on a 30 sec work / 30 sec rest:
Turkish get ups 53# / 35#
Rest 1min
4 sets on a 30 sec work / 30 sec rest:
Back squats for reps 95# / 65#
Rest 1min
4 sets on a 30 sec work / 30 sec rest:
Burpees
BEG: Metcon (AMRAP – Reps)
2 sets on a 30 sec work / 30 sec rest:
Push-ups
Rest 3min
2 sets on a 30 sec work / 30 sec rest:
Knees to Elbow / Knee Raises
Rest 3min
2 sets on a 30 sec work / 30 sec rest:
Air Squats
Rest 3 min
2 sets on a 30 sec work / 30 sec rest:
Burpees
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