Blackbird CrossFit – WOD
Push Press (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
EMOM
Min 1: 2 Deficit Hand Stand Push-Up
Min 2: 10 Deadlifts 1.5 X body weight
Min 3: 4 HSPU
Min 4: 8 DL
Min 5: 6 HSPU
Min 6: 6 DL
Min 7: 8 HSPU
Min 8: 4 DL
Min 9: 10 HSPU
Min 10: 2 DL
Use parallettes for deficit HSPU’s
BEG: Metcon (AMRAP – Reps)
Min 1: 2 Push-Up
Min 2: 10 Deadlifts
Min 3: 4 PU
Min 4: 8 DL
Min 5: 6 PU
Min 6: 6 DL
Min 7: 8 PU
Min 8: 4 DL
Min 9: 10 PU
Min 10: 2 DL
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