Blackbird CrossFit – WOD
Front Rack Lunge (5 x 5 x 5 x 5 x 5 (each leg))
Focus on stability through the movement not weight.
Elevated Ring Rows (5 x 5 x 5 x 5 x 5)
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)
10 Minute AMRAP
20 Kettlebell Swings (53/35)
10 Atomic Sit-ups (25/15)
3 Wall Walk-ups
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
15 Kettlebell Swings
10 Sit-ups
3 Wall Walk-ups
Cool: Metcon (No Measure)
20 Monkey hang hip taps
or
20 Pull-up bar shuffles
or
Accumulate 1 minute hanging from the bar
Choose the option that best fits your abilities
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs