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
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs