Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Metcon (Time)
800M Run
10 Hand Stand Push-ups
15 Wall Balls 20# / 14#
20 Sit-ups
30 Air Squats
20 Sit-ups
15 Wall Balls
10 Hand Stand Push-ups
800M Run
BEG: Metcon (Time)
400M Run
10 Push-ups
10 Wall Balls
10 Sit-ups
15 Air Squats
10 Sit-ups
10 Wall Balls
10 Push-ups
400M Run
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs