Blackbird CrossFit – WOD
Shoulder Press (3 x 3 x 3 x 3 x 3)
04/16/14 (Time)
50 Wall Balls (20#/14#)
20 Toes to Bar
20 Box Jumps (24″/20″)
35 Wall Balls (20#/14#)
15 Toes to Bar
15 Box Jumps (24″/20″)
20 Wall Balls (20#/14#)
10 Toes to Bar
10 Box Jumps (24″/20″)
BEG: Metcon (Time)
30 Wall Balls
15 Knee Raises or sit-ups
15 Box Jumps
20 Wall Balls
10 Knee Raises or sit-ups
10 Box Jumps
10 Wall Balls
5 Knee Raises or sit-ups
5 Box Jumps
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