Blackbird CrossFit – WOD
Open Gym
25 to Life (AMRAP – Rounds and Reps)
10 Min AMRAP
25 wall ball 20#/14#
25 air squat
25 hand-release push-ups
25 double unders OR 50 single unders
25 American kb swings 53# / 35#
25 double unders OR 50 single unders
25 hand-release push-ups
25 air squat
25 wall ball
Metcon (AMRAP – Rounds and Reps)
10 Min AMRAP
15 wall balls
15 air squat
15 push-ups
25 single unders
15 kb swings
25 single unders
15 hand-release push-ups
15 air squat
15 wall ball
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