Blackbird CrossFit – WOD
10 am: Yoga / Mobility (No Measure)
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs
Open Gym
Lift or Skill Work is Athlete’s Preference
Metcon (AMRAP – Reps)
3 rounds for reps:
Perform AMRAP in 1 minute of each of the following movements(fight gone bad format):
Burpees
Hand Stand Push-ups
Box jump, 24″ / 20″
Sumo Deadlift High Pulls, 75# / 55#
Pull-ups
Rest