Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
1 Minute Front Plank
20 Wallballs 20/14
20 Kettlebell swings 53/35
20 Push-ups
Record 1 minute plank as 60 reps.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
30 Second Front Plank
10 Wallballs
10 Kettlebell swings
10 Push-ups
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs