Blackbird CrossFit – WOD

SKILL: Deficit Hand Stand Push-ups (Distance)

Add plates under hands to increase deficit with each set.

If you are able to get into a hand stand but don’t have an Rx hand stand push-up then place plates under your head and removed a plate to lower your target with each set.
3 x 3 x 3 x 3 x 3

Scale accordingly with knees or feet on a box. If a safe handstand scaling option is not found then perform the shoulder press.

BEG: Shoulder Press (3 x 3 x 3 x 3 x 3)

Metcon (Time)

3 Rounds For Time

400 M Run

Sit-ups R1=21, R2=15, R3=9

20 Double Unders

Air Squats R1=21, R2=15, R3=9
Rx Plus:

3 Rounds For Time

400 M Run

GHD SU R1=21, R2=15, R3=9

40 Double Unders

Air Squats R1=42, R2=30, R3=18

BEG: Metcon (Time)

3 Rounds For Time

200 M Run

Sit-ups R1=15, R2=12, R3=9

20 Jump Ropes

Air Squats R1=15, R2=12, R3=9

Warm-up 2 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs