Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Metcon (Time)
4 Rounds for time:
Run 400m
9 Hand Stand Push-ups
15 Sit-ups
BEG: Metcon (Time)
4 Rounds for time:
Run 200m
4 Down Dog Hand Stand Push-ups
8 Sit-ups
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs