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
Split Jerk (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Reps)
4 Rounds, As Many Reps As Possible:
1 Minute Pistols
1 Minute Dips
1 Minute Pull-Ups
1 Minute Rest