Announcements
Happy birthday Beth! It’s birthday burpee time!
Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1 )
The Grind (AMRAP – Reps)
3 Rounds:
-Rope Climbs or Raise and lowers 3=1
-Dips
-Slam Balls 20#/ 15#
-Sled Push 45# / 25#
-Row (Calories)
-Rest
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 30sec plank holds
3 min of skill work or mobility
PVC Pass Throughs