Blackbird CrossFit – WOD
Open Gym
Dirty 32 Degrees (WOD for Warmth) (Time)
Complete the WOD with a partner. Both partners must complete 32 reps of the movement before going to the next movement. Break up the reps as needed. One partner works at a time.
32 Box Jumps 24″ / 20″
32 Kettlebell Swings 53# / 35#
32 Lunges
32 Sit-ups
32 Air Squats
32 Push Press 75# / 45#
32 Supermans
32 Wall Balls 20# / 14#
32 Burpees
32 Double Unders
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips