Blackbird CrossFit – WOD
Elevated Ring Rows (8 x 8 x 8 x 8 x 8 )
Place heals on a box and perform ring rows with a violent hip extension and finishing with the rings pulled to the rib cage.
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
3 Power Cleans 185# / 125#
6 Hand Stand Push-ups
9 Air Squats
*Every 3 rounds perform:
20 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
6 Kettlebell Swings
6 Push-ups
9 Air Squats
*Every 3 rounds perform:
20 Jump Ropes
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs