Blackbird CrossFit – WOD
Deadlift (5 x 5 x 5 x 5 x 5)
Pull-up Progression (Week 5 Day 2)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP:
60 Double-unders
15 Kettle Bell Swings 53/35
15 Hollow Rocks
Rx Plus:
12 Min AMRAP
80 DU
20 KBs
30 sec Parallette L-Sit hold
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute
40 Jump Ropes
10 Kettle Bell Swings
10 Sit-ups
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