Blackbird CrossFit – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon (Time)
Partner WOD
200 Double Unders (50/50)
10 Floor Wipers #110/ #75
100 Double Unders
20 Floor Wipers
75 Double Unders
30 Floor Wipers
50 Double Unders