Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
All: Metcon (AMRAP – Rounds and Reps)
Partner WOD
15 Minute AMRAP
30 Partner Wallballs
30 Partner Medball Sit-ups
6 Junk Yard Dogs
30 Plank Patty Cake
Partner Wallballs
https://www.youtube.com/watch?v=uH_16OTnCS4
Partner Medball Sit-ups
https://www.youtube.com/watch?v=AdSjZmwLUvQ
Junk Yard Dogs
https://www.youtube.com/watch?v=2fsvvv3oJBg
Plank Patty Cake – 2/17/15 in house demo
https://www.facebook.com/crossfitblackbird?fref=nf
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