Blackbird CrossFit – WOD

Bench Press (3 x 3 x 3 x 3 x 3)

Metcon (AMRAP – Reps)

Tabata

Perform 8 Rounds of 20 Seconds On, 10 Seconds Off:

Hand Stand Push-ups

Kettlebell Swings 53/35

Shuttle Runs (grass to grass =1)

Pistols

BEG: Metcon (AMRAP – Reps)

Tabata

Perform 8 Rounds of 20 Seconds On, 10 Seconds Off:

Scales HSPU or Strict Press

Kettlebell Swinhgs

Shuttle Runs or Row for Calories

Air Squats

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs