Blackbird CrossFit – WOD
GHD Back Extensions (10 x 10 x 10 x 10 x 10)
Keep core locked during the movement. There should be no back flexing or extending when performing the movements. Hold a plate behind your shoulder or against your chest for added resistance. Increase weight as needed.
Metcon (Time)
3 Rounds for Time:
10 Turkish get-ups 53 / 35
200M Run
12 Box Jumps 24 / 20
200M Run
15 Slam Balls 20 / 15
200M Run
Rx+
3 Rounds for Time:
14 Turkish get-ups 53 / 35
200M Run
17 Box Jumps 30 / 24
200M Run
20 Slam Balls 20 / 15
200M Run
BEG: Metcon (Time)
3 Rounds for Time:
10 weighted overhead lunges (5 each side)
100M Run
10 Box Jumps
100M Run
10 Slam Balls
100M Run
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs