Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Reps)
2 Rounds of:
2 Minutes Max Calorie row
1 Minute Rest
2 Minutes Max Reps Box Jumps or Step-ups
1 Minute Rest
2 Minutes Max Reps Abmat Sit-ups
1 Minute Rest
Metcon (AMRAP – Reps)
2 Rounds of:
Round 1
2 Minutes Max Calorie row
1 Minute Rest
2 Minutes Max Reps Box Step-ups
1 Minute Rest
2 Minutes Max Reps Abmat Sit-ups
1 Minute Rest
Round 2
2 min work 30 sec on 30 sec off
1 minute 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