Blackbird CrossFit – WOD
Snatch (1 x 1 x 1 x 1 x 1)
Metcon (Time)
4 Rounds for time:
30 Second L-sit
400 M Run
30 Push-ups
Rx Plus with:
5 Rounds for time
BEG: Metcon (Time)
3 Rounds for time:
20 Second L-sit
400 M Run
20 Push-ups
Pull-up Progression (Week 2 Day 3)
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs