Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
Metcon (Time)
21 – 18 – 15 – 12 – 9 – 6 – 3:
Kettlebell Swings (53/35)
Slam Balls (20/15)
BEG: Metcon (Time)
15 – 12 – 9 – 6 – 3:
Kettlebell Swings
Slam Balls
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
Rowing challenge (Calories)
Row for Calories. Have a coach verify start and finish calories.