Blackbird CrossFit – WOD
Weighted Step-ups (8 x 8 x 8 x 8 x 8)
4 per leg
Hold barbell in the Front Rack position. Record max weight and height of box.
The Catalina WOD Mixer (AMRAP – Rounds and Reps)
12 Minute AMRAP
15 Goblet Squats 53 / 35
15 Sit-ups
15 Kettlebell swings 53 / 35
15 Mountain Climbers (R+L=1)
15 Box jump overs 24 / 20
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
10 Air Squats
10 Sit-ups
10 Kettlebell Swings
10 Mountain Climbers
10 Box Jumps
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs