Blackbird CrossFit – WOD
Open Gym
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs
Metcon (Time)
For Time:
25 Box Jumps 24″/20″
30 Pull-ups
40 Abmat Sit-ups
15 Handstand push-ups
40 Abmat Sit-ups
30 Pull-ups
25 Box Jumps 24″/20″
BEG: Metcon (Time)
For Time:
15 Box Jumps
20 Pull-ups
30 Abmat Sit-ups
10 Scaled hand stand push-ups
30 Abmat Sit-ups
20 Pull-ups
15 Box Jumps