Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
EMOM Triple Ladder:
20 Double-unders (min 1,4,7, etc)
20 Kettle bell swings 53/35 (min 2,5,8, etc)
20 Slam Balls 20/15 (min 3,6,9,etc)
Start with 20 reps/movement for the first round and increase 1 rep for each additional round. Workout is done when you cannot complete the assigned reps for any movement within the minute.
** 21 Minute time cap
Rx Plus:
Start with 25 reps/movement
BEG: Metcon (AMRAP – Rounds and Reps)
EMOM Triple Ladder:
3 Rounds
20 Jump Ropes
20 Kettle bell swings
20 Slam Balls
Perform 20 reps/movement each round. Workout is done when you cannot complete the assigned reps for any movement within the minute or you complete all 3 rounds.
Pull-up Progression (Week 2 Day 2)
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