Blackbird CrossFit – WOD
Overhead core stabilization (1 x 1 x 1 x 1 x 1 1 rep = 1 length of gym)
Walk length of gym with bar in overhead snatch grip. Suspend weights from both ends of bar with bands. Increase weights every rep. Record max weight successfully completed.
Gemini 1 (AMRAP – Rounds and Reps)
WOD 1
5 Minute AMRAP
3 Burpees
6 Dips
9 Wallballs 20# / 14#
12 Situps
Gemini 2 (Time)
WOD 2
WOD 1 Rounds for Time
3 Burpees
6 Dips
9 Wallballs 20# / 14#
12 Situps
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push ups
3 min of skill work or mobility
PVC Pass Throughs