We are hosting a special event on Sunday, July 24th @ 10am….3-2-1 Mile Run for Cool Kids Campaign with a BBQ & CrossFit Games Viewing Party afterwards!
Blackbird CrossFit – WOD
Deficit Hand Stand Push-Ups (Distance)
Add plates under hands to increase deficit with each set.
If you are able to get into a hand stand but don’t have an Rx hand stand push-up, then place plates under your head and remove a plate to lower your target with each set.
5 sets of 3 reps
Handstand Walk (10 x 10ft)
All: Metcon (Time)
Teams of 3(or 4):
100 Calorie Row
100 Box Jumps (24/20)
100 Power Snatches (95/65)
100 Calorie Assault Bike
One teammate works at a time. One movement must be completed before moving on to the next. Split reps up as needed between teammates.
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs