Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (Time)
10 Pull-ups +1 Bear Crawl
9 Pull-ups + 1 Walking lunge
8 Pull-ups + 1 Bear Crawl
7 Pull-ups + 1 Walking lunge
6 Pull-ups + 1 Bear Crawl
5 Pull-ups + 1 Walking lunge
4 Pull-ups + 1 Bear Crawl
3 Pull-ups + 1 Walking lunge
2 Pull-ups + 1 Bear Crawl
1 Pull-ups + 1 Walking lunge
Bear Crawl and lunge the full length of the gym.
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