Blackbird CrossFit – WOD
Front Squat (5 x 5 x 5 x 5 x 5 )
Pull-up Progression (Week 5 Day 3)
Metcon (Time)
5 Rounds for time:
10 Deadlift 205/145
10 Knees to Elbows
10 Push-ups
*Every 4 Minutes Run 400M.
Start with 400M Run.
Rx Plus:
6 Rounds for time:
10 Deadlift 225 / 165
10 Toes to Bar
10 Hand Release Push-ups
*Every 4 Minutes Run 400M.
Start with 400M Run.
BEG: Metcon (AMRAP – Rounds and Reps)
4 Rounds for time:
10 Deadlift
10 Knees Raises or Sit-ups
10 Push-ups
*Every 4 Minutes Run 200M.
Start with 200M Run.
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs