Blackbird CrossFit – WOD

Mobility Session


Hip Flexor



Accumulate 4 minutes in an L-sit (Time)

While in a dip support position accumulate a total of 4 minutes in an L-sit
Work on L-sit for a total of 4-5 minutes

Metcon (AMRAP – Reps)

Partner WOD

16 Minute AMRAP

Partner 1: Row 2 minutes

Partner 2: Rest 30 sec – Run laps 1min – Rest 30 sec

Partners switch every 2 minutes.

Record total calories plus laps

Warm-up 3 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Grape Vine

Bear Crawl

3 Minutes of skill work or mobility

PVC Pass Throughs