Blackbird CrossFit – WOD

Elevated Ring Rows (3 x 3 x 3 x 3 x 3)

Place heals on a box and perform ring rows with a violent hip extension and finishing with the rings pulled to the rib cage.

Dips (3 x 3 x 3 x 3 x 3)

stand-up sit-ups (5 x 5 x 5 x 5 x 5)

Lay on the ground in a standard sit-up position and forcefully sit-up and bring yourself to a stand-up to finish the movement.

ALL: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Men’s Rx: 24″ box jump

Women’s Rx: 14# wb, 20″ box jump, 55# sdhp & pp

Warm-up 11 (No Measure)

400M Row / Run / Jump Rope 2Min

Bear Crawls

Duck Walks

Backward Slow Jog

5 Paused Steering Wheel Squats

10 Down Dog to Cobra transitions

3 min of skill work or mobility

PVC Pass Throughs