Blackbird CrossFit – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
3 Rounds for time of:
21 Wallballs 20/14
14 Handstand Push-ups
7 Deadlifts 315/205