Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3)
Pause for a 2 count at the bottom of each squat.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Handstand Push-ups
10 Deadlifts 185# / 125#
15 Sit-ups
20 Double Unders (1DU=2SU)
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Push-ups
10 Deadlifts
15 Sit-ups
20 Jump Ropes
WU: Warm-up (No Measure)
WARM-UP
2 Min Double Unders
Lax ball traps and lats
3x 10sec Hand Stand holds
10 Steering wheel squats
10 GHD Sit-ups
10 Banded Side Steps
10 Banded Deadlifts
PVC Pass Throughs