Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5 )
Pull-up Progression (Week 3 Day 1)
Metcon (Time)
With a running clock perform:
50 Air Squats
Then
21-15-9
Deadlifts 185/125
Knees to Elbows
Hand Release Push-ups
BEG: Metcon (Time)
With a running clock perform:
30 Air Squats
Then
15-12-9
Deadlifts
Knees raises
Push-ups
Warm-up 8 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Roxanne