Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3)
Core Tabata (No Measure)
3 Tabata Rounds (12 Min)
Front Plank
Flutter Kicks
Supermans
Hollow Rocks
20 seconds of work and 10 seconds of rest. Change movements every work session for 12 Minutes.
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