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
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs