Blackbird CrossFit – WOD
Bench Press (5 x 5 x 5 x 5 x 5)
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP
Partner WOD
10 Hand Release Push-ups
15 Atomic Sit-ups 15# / 10#
30 Back Rack Lunges 95# / 65#
Break up work between partners as needed.
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Partner WOD
10 Push-ups
15 Sit-ups
20 Lunges
Break up work between partners as needed.
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs