Blackbird CrossFit – WOD
Rope Climb (3 x 3 x 3 x 3 x 3)
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 15
-2k Row Buy-In-(split work between partners as you see fit)
Then
50 Partner Wall-Balls (20/14) (25 each)
200 Meter Run w/ Med-Ball
Beginners can work with experienced athletes.
500M Row
15 Wallballs
200M Run no medball
Warm-up 5 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Kip Swings
3x 10sec plank holds
3 min of skill work or mobility
PVC Pass Throughs