Blackbird CrossFit – WOD
Open Gym
Skill or Lift is Athlete Preference
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 Box Jumps 24″ / 20″
15 Slam Balls 15# / 10#
15 Mountain Climbers (R+L=1)
15 Double Unders
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Box Jumps
10 Slam Balls
10 Mountain Climbers (R+L=1)
30 Jump Ropes
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