Blackbird CrossFit – WOD

Weighted Pull-ups (3 x 3 x 3 x 3 x 3)

ALL: Continuous Push-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one push-up the first minute, two push-ups the second minute, three push-ups the third minute, continuing as long as you are able.

Use as many sets each minute as needed.

AMRAP – Rounds and Reps

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 Kip Swings

3x 10sec plank holds

3 min of skill work or mobility

PVC Pass Throughs