Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
400 Meter Run
26 Hand Release Push Ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit Ups
400 Meter Run
26 Supermans
400 Meter Run
26 Double Unders
400 Meter Run
26 Box Jumps (24/20)
BEG: Metcon (Time)
200 Meter Run
13 Hand Release Push Ups
200 Meter Run
13 Kettlebell Swings
200 Meter Run
13 Sit Ups
200 Meter Run
13 Supermans
200 Meter Run
36 Jump Ropes
200 Meter Run
13 Box Jumps
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs