Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
7 Rounds for Time:
200M Run
5 Hand Release Push-ups
30 Double Unders
10 Box Jumps (24″/20″)
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