Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 3 x 3 x 3 )
Push up Progression (Week 3 Day 2)
Metcon (AMRAP – Rounds and Reps)
With a 15 minute time cap:
Run 800M
-Then-
AMRAP with Remaining Time
1 Wall walk up
10 Slam balls 20/15
20 Box Jumps 24/20
*At 10 min, run 400m
BEG: Metcon (AMRAP – Rounds and Reps)
With a 12 minute time cap:
Run 400M
-Then-
AMRAP with Remaining Time
1 Handstand hold or 3 modified Handstand push-ups
8 Slam balls
16 Box Jumps
*At 8 min, run 400m
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
3 min of skill work or mobility
PVC Pass Throughs