Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Kettlebell swings 53# / 35#
60 Double Unders
30 Air Squats
10 Ring Dips
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Kettlebell swings 53# / 35#
60 Double Unders
30 Air Squats
10 Ring Dips
BEG: Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
10 Kettlebell swings
40 Jump Ropes
20 Air Squats
10 Dips
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs