Blackbird CrossFit – WOD
Overhead Squat (1 x 1 x 1 x 1 x 1)
Metcon (Time)
400m Farmer’s Carry 45 / 25 each hand
40 Sit-ups
40 Thrusters 115 / 75
40 Bar-facing Burpees
Rx Plus with:
Farmer carry 53 / 35 KBs
GHD’s
Thrusters 135 / 95
Bar-facing Burpees
BEG: Metcon (Time)
400m run
Then 3 rounds of:
10 Sit-ups
10 Wallballs
10 Burpees
Pull-up Progression (Week 2 Day 1 Make up day)
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs