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 Pull-ups

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

High Kicks

Heel Kicks

Tip Toes


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs