Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
21 – 15 – 9 – 15 – 21
Power Cleans (135/95)
Pushups
Box Jumps 24″/20″
BEG: Metcon (Time)
15 – 9 – 6 – 9 – 15
Power Cleans (135/95)
Pushups
Box Jumps 24″/20″
CrossFit Endurance (No Measure)
400M Row / Run/ Jump Rope 2Min
15 Push-ups (different hand position on each rep)
10 Alternating Plank Lunge
10 Alternating Open Chest Plank Lunge
Plank Lunge to Perfect Squat
Walking Downward Dog (1/2 gym)
L-Sit to High Hips to Walk Forward (1/2 gym)