Announcements
Rope Climbs on Thursday 1/29. Please wear pants or high socks and bring gloves.
Happy Birthday Nate! It’s birthday burpee time…your favorite!
Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 3 x 3 x 3)
All: Cindy has the Runs (Time)
10 Rounds for Time:
5 Pull ups
10 Push-ups
15 Squats
*Every 4 minutes run 400M. Start WOD with a 400M Run. (Run at minutes 0,4,8,12,16…..)
*Run will be 1 lap around the building
*Scaling option: Same WOD but as a 12 Minute AMRAP(end on a run)
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs