Blackbird CrossFit – WOD
Warm-up (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
400 Meter Run
20 Pistols (10 each side)
10 Push ups
1 Bear Crawl length of gym
Pull-ups (5 x 5 x 5 x 5 x 5 )
Attempt to do all pull-ups strict. Scale as needed or add weight as needed
Beg: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Run around the building
10 Air Squats
5 Push ups
1 Bear Crawl 1/2 length of gym