Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3 )
Push up Progression (Week 4 Day 2)
Metcon (Time)
4 rounds for time of:
2 Rope climbs or 6 Raise & Lowers
200M Run
8 Handstand Push-ups
200M Run
BEG: Metcon (Time)
4 rounds for time of:
6 Raise & Lowers or Ring Rows
200M Run
8 Push-ups
200M Run
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
PVC Pass Throughs