Blackbird CrossFit – WOD
Pistols (6 x 6 x 6 x 6 x 6 (3 per side))
Metcon (Time)
20 Inverted burpees
THEN
22 – 16 – 10
Kettlebell swings 53# / 35#
Wipers 95# / 65#
Box Jumps 24# / 20#
THEN
20 Inverted Burpees
BEG: Metcon (Time)
10 Inverted burpees
THEN
16 – 12 – 8
Kettlebell swings
Wipers
Box Jumps
THEN
10 Inverted Burpees
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