Blackbird CrossFit – WOD

Deadlift (5 x 5 x 5 x 5 x 5)

All: Metcon (No Measure)

Break up in equal size teams
3 Matches will be played
Each match will be 4 Minutes
Each ball color will represent a different movement.
When hit ball perform designated movement and reps and return to match.

Match 1: Normal play and 6 reps per hit
Match 2: Throw with non dominant hand and 9 reps per hit
Match 3: Crab walk and 12 Reps per hit

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs