Blackbird CrossFit – WOD

Open Gym

Lift or Skill is Athlete preference.

Accumulate 4 minutes in an L-sit (Time)

While in a dip support position accumulate a total of 4 minutes in an L-sit
Run the same amount of shuttle runs as times you rest. First rest = 1 shuttle run, second rest =2 shuttle runs, third rest = 3 shuttle runs….etc

Warm-up 9 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


PVC Pass Throughs

Pizza delivery game