Blackbird CrossFit – WOD

Open Gym

Athletes work on skills or weaknesses

Metcon (AMRAP – Rounds and Reps)

Partner WOD
15 Minute Time Cap
Score: # of rounds + reps in partial round
Ascending Ladder: Multiples of 3,6,9,12,etc.
Pull-ups and Burpees
Must be done with one partner working at a time, for example during the round of 3, partner 1 does the 3 Pull-ups and the 3 Burpees are split up however they want between them. The pair must do Pull-ups first then Burpees. Alternate as needed to break up the reps.

Warm-up 5 (No Measure)

400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
10 Kip Swings
3x 10sec plank holds
PVC Pass Throughs