Blackbird CrossFit – WOD
Pistols (10 x 10 x 14 x 14 x 18 x 18 )
Split work evenly between Right and Left legs.
Pull-up Progression (Week 3 Day 2)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
BEG: Metcon (Time)
3 Rounds for time of:
400m Run
10 Front Squats, 95# / 65#
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs