Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
7 Rounds:
15 Kettlebell Swings 53# / 35#
15 Push-ups
15 Box Jumps 24″/20″
BEG: Metcon (Time)
5 Rounds:
10 Kettlebell Swings
8 Push-ups
10 Box Jumps
WU: Warm-up (No Measure)
400m Row
1 Min per side of Couch Stretch
30 Sec Walk the dog
10 Hanging L-sits (1 sec/each)
3x 10 sec Handstand
or
10 Hand stand push-ups
10 Box Jumps
10 PVC Pass Throughs