Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Pull-up Progression (Week 4 Day 2)
ALL: Metcon (Calories)
Row:
2 minutes Max Calories
2 minutes rest
1.5 minute Max Calories
1.5 minute rest
1 minute Max Calories
1 minute rest
30 Seconds Max Calories
30 Seconds rest
Record total calories
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