Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
All: Metcon (2 Rounds for reps)
Tabata
4 minutes
20 sec L-sit
10 sec Burpees
Record total L-sit seconds + Burpees
4 minutes
20 sec Kettlebell Swings 53# / 35#
10 sec Burpees
Record total KB swings + Burpees
Bring Sally Up – “Planks”
Beginners rest during burpee intervals as needed.
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs