Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
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 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