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


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 with Lyndsay at 11:15