Blackbird CrossFit – WOD
Deficit Hand Stand Push-Ups (Distance)
Add plates under hands to increase deficit with each set.
If you are able to get into a hand stand but don’t have an Rx hand stand push-up, then place plates under your head and remove a plate to lower your target with each set.
3 x 3 x 3 x 3 x 3
Record your strict handstand performance.
Deficit = Rx
No Deficit or modified = No Rx
Metcon (Time)
400M Run
21 Kettlebell Swings 53# / 35#
21 Slam Balls 20# / 15#
400M Run
15 Kettlebell Swings
15 Slam Balls
400MRun
9 Kettlebell Swings
9 Slam Balls
BEG: Metcon (Time)
200M Run
15 Kettlebell Swings
15 Slam Balls
200M Run
12 Kettlebell Swings
12 Slam Balls
200M Run
9 Kettlebell Swings
9 Slam Balls
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