Blackbird CrossFit – WOD
Paused Front Squat (3 x 3 x 3 x 3 x 3 )
Pause for a 2 count at the bottom of the squat.
*Between squat sets perform Week 1 Day 1 Pull-up sets.
Metcon (Time)
Complete for Time:
21 Handstand Push-ups
21 Kettlebell Swings 53# / 35#
200M Run
15 Handstand Push-ups
15 Kettlebell Swings
400M Run
9 Handstand Push-ups
9 Kettlebell Swings
800M Run
BEG: Metcon (Time)
Complete for Time:
15 Push-ups
15 Kettlebell Swings
200M Run
10 Push-ups
10 Kettlebell Swings
Run around the building
5 Push-ups
5 Kettlebell Swings
400M Run
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs