Blackbird CrossFit – CrossFit
Open Gym
WOD will start 30 minutes after the start of class.
Metcon (AMRAP – Reps)
EMOM 20, Alternating:
20/15 Calorie Row
30 Double-unders
15/12 Calorie Bike
15 Abmat Sit-Ups
WU: Warm-up (No Measure)
400M Row
Pigeon Stretch 1 min each side
10 Sit-ups
Lunges
Spiderman walks
10 Ring Rows or Pull-ups
5 Wall walk ups
PVC Pass Throughs
BEG: Metcon (AMRAP – Reps)
EMOM 20, Alternating:
15/10 Calorie Row
40 Jump Ropes
12/9 Calorie Bike
10 Abmat Sit-Ups