Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
2016 Ranch Chipper (Time)
50 Wallballs 20/14
25 Medball sit-ups
800M Run with medball
Rx+
50 Wallballs
Men throw ball to 11ft
Women throw ball to 10ft
Medball GHD sit-ups
800M Run with medball
BEG: Metcon (Time)
30 wallballs
20 sit-ups
200M Run with wallball or 400M Run without ball
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