Announcements
Rope Climbs on Thursday 1/29. Please wear pants or high socks and bring gloves.
Blackbird CrossFit – WOD
Broad Jumps (1 x 1 x 1 x 1 x 1 …)
1 x 1 x 1 x 1 x 1
Record longest jump
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
4 Turkish Get-ups 53# / 35#
6 Burpee Box Jumps 24″ / 20″
8 Pistols (8 each leg)
10 Toes to bar (scale up to GHD-SU)
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
4 Turkish Get-ups
6 Burpees
8 Lunges
10 Knees to Elbow or Sit-ups
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs