Blackbird CrossFit – WOD

Back Squat (5 x 5 x 5 x 5 x 5)

Pull-up Progression (Week 3 Day 2)

2-mile run (Time)

Run 1 mile turn around and come back.
Turn around at Crow’s Nest Dr.

BEG: 1-Mile Run (Time)

Max Effort 1-Mile Run

Warm-up 11 (No Measure)

400M Row / Run / Jump Rope 2Min

Bear Crawls

Duck Walks

Backward Slow Jog

5 Paused Steering Wheel Squats

10 Down Dog to Cobra transitions

3 min of skill work or mobility

PVC Pass Throughs