Blackbird CrossFit – WOD
Open Gym
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs
Metcon (AMRAP – Reps)
Team WOD
4 Teams
12 Minute AMRAP
Max Wallballs
Max 50′ Tire Flips
1 Teammates will be performing wallballs at one end of the gym and a second teammate will be holding a plank at the opposite wall. The reamining teammates will flip their tire between wallballer and Planker. When tire reaches wallball or the plank the teammates will switch out.