Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1)
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
Ascending 1 each round 1,2,3,4,5…..
Plank Rolls (On Fore Arms right plank to front plank to left plank =1)
Shuttle Runs (1=grass to grass)
BEG: Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
Ascending 1 each round 1,2,3,4,5…..
Plank Rolls (On Fore Arms right plank to front plank to left plank =1)
Shuttle Runs (1=grass to grass)
Warm-up 7 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 GHD Sit-ups or Abmat Sit-ups
10 GHD Back Extensions or Supermans
3 min of skill work or mobility
PVC Pass Throughs