Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Half Murph (Time)
800M Run
50 Pull-ups
100 Push-ups
150 Air Squats
800M Run
BEG: Metcon (Time)
With a Running Clock
400M Run
25 Pull-ups
50 Push-ups
75 Air Squats
Run 400M
Push up Progression (Week 5 Day 2)
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs