Blackbird CrossFit – WOD
Push Press (1 x 1 x 1 x 1 x 1)
Metcon (Time)
4 rounds for time:
15 Box Jump overs 24″ / 20″
15 Knees to Elbow
15 Air Squat
30 sec Plank Hold feet on box
BEG: Metcon (Time)
3 rounds for time:
10 Box Jumps
10 Knees to Elbow
10 Air Squat
30 sec Plank Hold feet on box
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