Blackbird CrossFit – WOD
Press Strength Progression (3 Rounds for weight)
Strict Press 1 x 1 x 1 x 1
Push Press 3 x 3 x 3 x 3
Jerk 5 x 5 x 5 x 5
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