Blackbird CrossFit – WOD
Weighted Pull-ups (5 x 5 x 5 x 5 x 5)
Sled Push (3 x 3 x 3 x 3 x 3)
Weighted 80′ sled push
1 Rep is up and back.
Up=push high
Back=push low
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
BEG: Scaled Helen (Time)
3 Rounds for Time
200M Run
12 Kettle Bell Swings
6 Pull Ups
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs