Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1)
10 x 40 Sprint (10 Rounds for time)
10 x 40 yard Sprints on the Minute
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
PVC Pass Throughs
BEG: Metcon (5 Rounds for time)
5 x 40 yard Sprints on the Minute
5 rounds For Time