Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1)
Metcon (Time)
5 Rounds
400M Run
15 Wallballs 20/14
BEG: Metcon (Time)
5 Rounds
200M Run
10 Wallballs 20/14
Pull-up Progression (Week 5 Day 2)
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