Blackbird CrossFit – WOD
Open Gym
Lift or Skill Work is Athlete Preference
Metcon (Time)
BACFAT 14.3
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs