Blackbird CrossFit – WOD
Accumulate 4 minutes in an L-sit (Time)
While in a dip support position accumulate a total of 4 minutes in an L-sit
Record the final time on the clock when you accumalate 4 minutes in the L-sit.
Metcon (Time)
3 Rounds
10 Supermans
10 Squat Cleans 135# / 95#
20 Box Jumps 24″ / 20″
BEG: Metcon (Time)
3 Rounds
10 Supermans
10 Kettlebell swings
10 Box Jumps
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs