Blackbird CrossFit – WOD
Clean (3 x 3 x 3 x 3 x 3)
Pull-up Progression between sets.
Pull-up Progression (Week 5 Day 1)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min of:
14 Pistols (7 per side)
7 Burpees over bar
7 Toes to bar
7 Push Press 115/75
Rx Plus:
20 Pistols (10 per side)
10 Burpees over the bar
10 GHD Sit-ups
10 Push Press 135 / 95
BEG: Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min of:
10 Lunges (5 per side)
7 Burpees
7 Sit-ups
7 Push Press
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs