Blackbird CrossFit – WOD

Open Gym

Skill or Lift is Athlete Preference

Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 Minute AMRAP

20 Hand Release Push-ups

15 Atomic Sit-ups 15# / 10#

30 Back Rack Lunges 95# / 65#

Break work up between partners

Warm-up 4 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


3 min of skill work or mobility

Sprint from pushup

Sprint from back

PVC Pass Throughs