Blackbird CrossFit – WOD

Yoga / Mobility

10am Yoga with Lyndsey

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 Preference

All: Metcon (No Measure)

Hoover Ball

Form teams of 2 or 3 people and play 8lb Med ball volleyball with rally point scoring. First team to reach 12 points stays on court and losers rotate out. The walls are in bounds and can be used in play.