Blackbird CrossFit – WOD
Back Squat (5 x 5 x 5 x 5 x 5)
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
BEG: Metcon (Time)
50-40-30-20-10
Jump ropes
10 -10-10-10-10
Sit-ups
WU: Warm-up (No Measure)
WARM-UP:
2 Minutes of Jump Rope
Samson Stretch
Bear Crawl
10 Steering Wheel Squats
10 Back Extensions or supermans
PVC Pass throughs