Blackbird CrossFit – WOD
Split Jerk (2 x 2 x 2 x 2 x 2)
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Row for Calories
1 Minute Max Deadlifts (225/155)
1 Minute Max Box Jump Overs (24″/20″)
BEG: Metcon (AMRAP – Reps)
2 Rounds:
1 Minute Row for Calories
1 Minute Max Deadlifts
1 Minute Max Box Jumps
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
Metcon (AMRAP – Reps)
3 Rounds:
1 Minute Row for Calories
1 Minute Max Deadlifts (225/155)
1 Minute Max Box Jump Overs (24″/20″)
BEG: Metcon (AMRAP – Reps)
2 Rounds:
1 Minute Row for Calories
1 Minute Max Deadlifts
1 Minute Max Box Jumps
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