Blackbird CrossFit – WOD
Handstand Push-ups (6 x 6 x 6 x 6 x 6)
Strict Handstand Push-ups
Metcon (AMRAP – Reps)
24 minute AMRAP
Every 4 minutes perform:
400M Run
15 Kettlebell Swings 53# / 35#
Max Strict Handstand Push-ups
*Record handstand push-up reps
Metcon (AMRAP – Reps)
16 minute AMRAP
Every 4 Minutes
200M Run
10 Kettlebell swings
10 Push-ups or scaled handstand push up
*Rest with remaining time
Record total reps performed (Run = 1)
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs