Blackbird CrossFit – WOD
Open Gym
Skill or lift is athlete preference
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
9 Deadlift 225# / 175#
6 Ring Dips
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs
Yoga
Yoga with Lyndsay at 11:15