Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
WOD 1: Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
4 Handstand Push-ups
12 Kettlebell Swings 53# / 35#
24 Double Unders (1 DU = 2 SU)
2 Minutes rest before WOD 2
WOD 2: Metcon (Time)
WOD 1 rounds and reps for Time:
4 Handstand Push-ups
12 Kettlebell Swings 53# / 35#
24 Double Unders
BEG 1: Metcon (AMRAP – Rounds and Reps)
6 Minute AMRAP
4 Scaled Handstand Push-ups
8 Kettlebell Swings
24 Jump Ropes
BEG 2: Metcon (Time)
BEG 1 rounds and reps for time
4 Scaled Handstand Push-ups
8 Kettlebell Swings
24 Jump Ropes
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs