Blackbird CrossFit – WOD
Shoulder Press (5 X 5 X 5 X 5 X 5 )
Metcon (Time)
30 Burpees
45 Thrusters, 45 / 35
30 Hand Release Push-ups
45 Thrusters
30 Burpees
BEG: Metcon (Time)
15 Burpees
20 Wallballs or PVC Thruster
15 Push-ups
20 Wallballs or PVC Thruster
15 Burpees
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs