Blackbird CrossFit – WOD
Back Squat (3 x 3 x 3 x 3 x 3)
Pull-up Progression (Week 1 Day 2 Make up day)
04/18/14 (Time)
Every Minute on the Minute
15 kettlebell swings 53#/ 35#
Burpees for remainder of minute
-record time when you reach 50 burpees
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
BEG: Metcon (Time)
Every Minute on the Minute
10 kettlebell swings 53#/ 35#
Burpees for remainder of minute
-record time when you reach 25 burpees