Blackbird CrossFit – WOD

Open Gym

Lift or Skill is athlete preference

Warm-up 4 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

3 min of skill work or mobility

Sprint from pushup

Sprint from back

PVC Pass Throughs

04/01/2014 (Time)

35 Double Unders

20 Kettlebell Swings 53# / 35#

35 Double Unders

20 Wall Balls 20# / 14#

35 Double Unders

10 wall walk ups

35 Double Unders

20 Box Jumps 24″ / 20″

35 Double Unders

20 Overhead Squats 75# / 55#