Blackbird CrossFit – WOD
Pistols (10 x 10 x 10 x 10 x 10)
5 per side
Armistice (AMRAP – Rounds and Reps)
The WOD – Armistice
9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
*add 11 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)
*add 11 to the pushups and box jumps for each round
WU: Warm-up (No Measure)
WARM-UP
400M Run
1 Minute Pigeon Stretch each side
22 Push-ups
10 Ring rows or Pull-ups
10 Box Jumps
10 GHD Sit-ups
10 GHD Back Extensions
PVC Pass Throughs
BEG: Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP (As many rounds as possible)
100-meter sprint
8 sit-ups
8 air squats
100-meter sprint
10 sit-ups
10 air squats
100-meter sprint
12 sit-ups
12 air squats
*add 2 to the sit-ups and air squats for each additional round
2-minutes of rest, followed by:
9 minute AMRAP
100-meter sprint
8 pushups
8 box jumps (RX 24”/20”)
100-meter sprint
10 pushups
10 box jumps (RX 24”/20”)
100-meter sprint
12 pushups
12 box jumps (RX 24”/20”)
*add 2 to the pushups and box jumps for each round