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
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs