Blackbird CrossFit – WOD

Open Gym

Run the Plank (AMRAP – Rounds and Reps)

Partner WOD

10 Minute AMRAP

Partner one does 6 grass to grass shuttle runs while partner two holds a planche. Partners switch when run is completed.

Front Plank

Right Plank

Left Plank

Hollow Rock

Warm-up 1 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs