Blackbird CrossFit – WOD
Shoulder Press (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Reps)
Tabata: 20 sec work/10 sec rest
Assault bike (cals) or Row (cals)
Burpees
Kettlebell swings 53# / 35#
1 Minute at each movement. Perform 5 rounds for reps (15 minutes). Beginners perform 3 rounds for reps)
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs