Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1 )
ALL: Tail Pipe (Time)
Partner Rowing WOD
Row 3200M
Partner 1 – 400M Row
Partner 2 – Front rack hold 135# / 95#
1 Partner will row for 400M then partners switch. Partner 2 will hold barbell in the front rack position until the row is complete. Partners can switch before 400M if neeeded.
Scale = 250M Row and decrease weight
Bike = 6.4 mile total. 0.8 mile / partner
WU: Warm-up (No Measure)
0.8 mile Bike
Pigeon Stretch 1 min each side
3 x 10 sec Handstand holds or 3 Wall walk-ups
10 Push-ups
Lunges
Bear Crawl
10 Kettlebell swings
10 Slam Balls
10 Empty bar Push Press
PVC Pass Throughs