Our High School Strength & Conditioning Summer Program begins on Monday, June 20th @ 3pm. There are still spaces left. Call or email to sign up!

Blackbird CrossFit – WOD

Deadlift (3 x 3 x 3 x 3 x 3)

ALL: Metcon (AMRAP – Reps)

Partner WOD

15 Minute AMRAP

Wallballs 20#/14#

200M Sutiecase carries 45#/25#

(Suitecase carry is a 1 handed farmer carry. Half with right hand and half with left hand.)

Partner 1 does wallballs while partner 2 does Suitecase carry then switch. Record total wallballs performed by both partners.

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