Blackbird CrossFit – WOD
All: Accumulate 4 minutes in an L-sit (Time)
While in a dip support position accumulate a total of 4 minutes in an L-sit
ALL: The Dragon’s Tail (Time)
TEAM WOD
Together the team must complete:
15 Rope Climbs
200 Box Jumps 24″ / 20″
250 Slam Balls 20# / 15#
300 Kettlebell Swings 53# / 35#
*Team must have someone working on the Assault Bike at all times
Break work up as needed in any order. One person works at a time (3-4 athletes on team). Switch biker as needed. One Team per Rope
Record total team calories in comments
1 Rope Climb =3 Rope Raise and Lowers or 6 Ring Rows
*If there are 5 people on a team 2 may work at a time
WU: Warm-up (No Measure)
Jump Rope 2 Minutes
Roll Glutes/hams with lax ball on box
10 Push-ups
10 Air Squats
10 Box Jumps
3 Wall Walk-ups
Inch Worms
PVC Pass Throughs