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
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs