Blackbird CrossFit – WOD
Front Rack Lunge (5 x 5 x 5 x 5 x 5 each side)
Metcon (Time)
3 Rounds:
10 Sec L-sit Hold (Rings or Parallettes)
20 AbMat Sit-ups
30 Supermans
40 Flutter Kicks
400M Run
BEG: Metcon (Time)
3 Rounds:
10 Sec support Hold (Rings or GHD)
15 AbMat Sit-ups
20 Supermans
25 Flutter Kicks
200M Run
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs