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


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


10 GHD Sit-ups or Abmat Sit-ups

10 GHD Back Extensions or Supermans

3 min of skill work or mobility

PVC Pass Throughs