Blackbird CrossFit – WOD
Shoulder Press (5 x 5 x 5 x 5 x 5)
Pull-up Progression (Week 3 Day 1)
All: Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
BEG: Metcon (Time)
3 Rounds for time:
200m Run
15 Kettlebell Swings
9 Pull-ups
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