Blackbird CrossFit – WOD

Handstand Push-ups (8 x 8 x 8 x 8 x 8 )

Deficit Hand Stand Push-Ups (Distance)

Add plates under hands to increase deficit with each set.

Handstand Walk (30ft – 1 x 1 x 1 x 1 x 1)

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

BEG: Metcon (3 Rounds for reps)

4 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

WU: Warm-up (No Measure)

0.8 Mile Bike

Pigeon Stretch 1 min each side

Bear Crawl

Inch Worms

10 Push ups

10 Banded Deadlifts

3 Wall Walk-ups

10 Burpees