Blackbird CrossFit – WOD
Back Squat (1 x 1 x 1 x 1 x 1 )
Metcon (Time)
30 Slam Balls 20/15
200 Meter Run
12 Turkish Get-ups 53/35 (6 each side)
400 Meter Run
12 Turkish Get-ups 53/35
200 Meter Run
30 Slam Balls 20/15
BEG: Metcon (Time)
15 Slam Balls
200 Meter Run
8 Overhead Lunges or TGU’s (4 each side)
400 Meter Run
8 Overhead Lunges or TGU’s (4 each side)
200 Meter Run
15 Slam Balls
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs