Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Pull-up Progression (Week 1 Day 2)
04/10/14 (AMRAP – Rounds and Reps)
12 Minute AMRAP
10 Knees to Elbow
10 KB push press left 35# / 26#
10 KB push press right 35# / 26#
400M Run
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
10 Knees Raises or sit-ups
10 KB push press left
10 KB push press right
200M Run
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs