Blackbird CrossFit – WOD

GHD Situps (10 x 10 x 10)

GHD Back Extensions (10 x 10 x 10)

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

Warm-up 2 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

3x 10 second Hand Stand Holds

10 Goblet Squats (5 count at the bottom)

3 min of skill work or mobility

PVC Pass Throughs