Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5 )
Metcon (Time)
400 Meter Run
20 Toes to Bar
400 Meter Run
25 Wallballs (20/14)
400 Meter Run
25 Kettlebell Swings (53/35)
400 Meter Run
20 Ring Dips
400 Meter Run
20 Front rack lunges (95/65)10 each leg
BEG: Metcon (Time)
200 Meter Run
15 Knee Raises
200 Meter Run
20 Wallballs
200 Meter Run
20 Kettlebell Swings
200 Meter Run
15 Dips
200 Meter Run
16 Lunge Steps 8 each leg
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