Blackbird CrossFit – WOD
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
PVC Pass Throughs
Metcon (AMRAP – Reps)
20 Min AMRAP
3-6-9-15-21
Handstand push-ups
Front squats, 135 / 95 lb.
Over the bar Burpees