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