Blackbird CrossFit – WOD
Skill Work
Running Technique Work
4 x 400M (Time)
Run 400M
Rest equal to run time
Run 400M
Rest equal to run time
Run 400M
Rest equal to run time
Run 400M
Rest equal to run time
Record slowest Run time
BEG: Metcon (Time)
Run 200M
Rest equal to run time
Run 200M
Rest equal to run time
Run 200M
Rest equal to run time
Run 200M
Rest equal to run time
Record slowest Run time
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs