Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
*Between lift sets perform Week 1 Day 2 Pull-up sets.
Metcon (Time)
5 Rounds for Time:
10 Double Wall Balls 20# / 14#
6 Dips
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs
BEG: Metcon (Time)
4 Rounds for Time:
10 Wall Balls
6 Dips