Blackbird CrossFit – WOD
weighted dips (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
Cinco de Mayo WOD
AMRAP in 20 minutes of:
5 box jumps, 30/24inches
5 handstand pushups
5 Deadlifts 185/105lbs
5, 1 arm thrusters right 53/35
5, 1 arm thrusters left 53/35
BEG: Metcon (AMRAP – Rounds and Reps)
Cinco de Mayo WOD
AMRAP in 12 minutes of:
5 box jumps
5 handstand pushups or pushups
5 Deadlifts or Kettlebell Swings
5, 1 arm push press right
5, 1 arm push press left
Pull-up Progression (Week 5 Day 1)
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs