Blackbird CrossFit – WOD

Bench Press (3 x 3 x 3 x 3 x 3 )

Run the Plank (AMRAP – Rounds and Reps)

Partner WOD

10 Minute AMRAP

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

Front Plank

Right Plank

Left Plank

Hollow Rock
1 Shuttle run is from the line in front of the Blackbird wall to the opposite wall and back. Plank is held between the line and the Blackbird wall.

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