Blackbird CrossFit – WOD
weighted dips (5 x 5 x 5 x 5 x 5)
Pull-up progression make-up day
Pull-up Progression (Week 5 Day 1 Make up Day)
Metcon (Time)
5 Rounds:
15 Chest to Bar Pull-Ups
400 Meter Run
5 Rounds:
15 Strict Pull-Ups
400 Meter Run
BEG: Metcon (Time)
4 Rounds:
10 Pull-Ups
200 Meter 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