Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Rope a Dope (Time)
40 Double Unders, 25 Hand Release Push Ups
40 Double Unders, 25 Sit Ups
40 Double Unders, 25 Supermans/back extensions
40 Double Unders, 25 Knees 2 Elbow
40 Double Unders, 25 Box Jumps (24/20)
1 DU = 2 SU
BEG: Metcon (Time)
40 Jump Ropes, 15 Push Ups
40 Jump Ropes, 15 Sit Ups
40 Jump Ropes, 15 Supermans
40 Jump Ropes, 15 Knees raises
40 Jump Ropes, 15 Box Jumps
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs