Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
All: Metcon (AMRAP – Reps)
3 Rounds:
1 minute per station fight gone bad style:
One Arm KB Thrusters (53 / 35)
Tire Flips
Push-ups
Row (calories)
Sit-ups
Rest
If unable to perform a tire flip scale with a moderate weight clean.
BEG: Metcon (AMRAP – Reps)
2 Rounds:
1 minute per station fight gone bad style:
One Arm kettlebell or dumb bell Press
Tire Flips / Cleans / Kettlebell swings
Push-ups
Row (calories)
Sit-ups
Rest
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