Blackbird CrossFit – WOD
Clean (1 x 1 x 1 x 1 x 1)
Warm up with 2 sets of 5 and 2 sets of 3 before you go heavy.
Metcon (Time)
2 Rounds for Time:
800M Run
50 Air Squats
30 Abmat Sit-Ups
25 Kettlebell Swings 53/35
15 Box Jumps 24/20
Metcon (Time)
2 Rounds for Time:
400M Run
25 Air Squats
15 Abmat Sit-Ups
12 Kettlebell Swings
8 Box Jumps
Warm-up 13 (No Measure)
400M Row / Run / Jump Rope 2Min
Roll Tight muscles for 2 Minutes
10 Front to back leg swings
10 side to side leg swings
10 Lunge twists
10 Jump Squats
10 Burpees
PVC Pass Throughs