Blackbird CrossFit – WOD

Push Press (3 x 3 x 3 x 3 x 3)

All: Partner Angie (Time)

For Time:

100 pullups

100 pushups

100 situps

100 air squats

– Each partner performs 50 reps of each movement.

– One partner works while other rests

– Break up reps as needed

– 100 reps of one movement must be completed before starting the next
Beginners can reduce their reps by half if needed. Speak with the coach to help determine your scaling and rep scheme.

Warm-up 2 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs