Blackbird CrossFit – WOD
Bench Press ( 3 x 3 x 3 x 3 x 3)
Team Max Distance Row (Distance)
Split class into teams of 3-5 people
16 minutes max distance row, switching every 20 strokes
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
3 min of skill work or mobility
PVC Pass Throughs