Blackbird CrossFit – WOD
Pistols (10 x 10 x 10 x 10 x 10)
5 per side
Metcon (AMRAP – Rounds and Reps)
13 Minute AMRAP:
15 Kettlebell Swings 53# / 35#
5 Bear Complexes 115# / 85#
9 Sit-ups
*30 Double Unders (60 singles) every 3 Minutes. @minutes 3,6,9,12
Rx+
Heavier KB
Bear Complex 135# / 105#
GHD’s
*50 DU’s every 3 min
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP:
9 Kettlebell Swings
2 Thrusters
9 Sit-ups
*30 Jump Ropes every 3 Minutes. @minutes 3,6,9
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs