Blackbird CrossFit – WOD

Open Gym

Warm-up 7 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


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.