Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Metcon (Time)
3 Rounds for time:
500M Row
4 Wall Walk-ups
18 Box Jumps 24″ / 20″
30 Flutter Kicks (R+L=1)
BEG: Metcon (AMRAP – Rounds and Reps)
3 Rounds for time:
300M Row
2 Wall Walk-ups
12 Box Jumps
20 Flutter Kicks (R+L=1)
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs