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 (4 Rounds for reps)
Memorial Day
Head to Head Team Competition
Station 1
5 Minute AMRAP
3 Push-ups
6 Kettlebell Swings
Station 2
5 Minute AMRAP
4 Thrusters
8 Pull-ups
Station 3
5 Minute AMRAP
5 Bax Jumps
10 Double Unders (30 singles)
Station 4
All Teams run around the building relay style using PVC pipe baton