Blackbird CrossFit – WOD
Mobility Session
Hamstring
Hip Flexor
Lats
Bretzel
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
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs