Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
3 Rounds
9 Handstand Push-ups
15 Sit-ups
21 Box Jumps
BEG: Metcon (Time)
3 Rounds
6 Push-ups or Modified HSPU
10 Sit-ups
15 Box Jumps
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs