Blackbird CrossFit – WOD

GHD Back Extensions (10 x 10 x 10 )

GHD Situps (10 x 10 x 10)

Use the time between sets to work on goals or skills.

Metcon (Time)

8 Rounds for time:

9 Push-ups

12 Box Jumps 30 / 24

15 Kettlebell Swings 53 / 35

BEG: Metcon (Time)

5 Rounds for time

9 Push-ups

12 Box Jumps or Step ups

15 Kettlebell Swings

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs