Blackbird CrossFit – WOD
Deadlift (1 x 1 x 1 x 1 x 1 )
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Partner 1: 400M Run
Partner 2: 10 Ring Dips
30 Sit-ups
Each partner will run 4 times. Pickup dips/sit-up where you left off. Record your own total dip/sit-up rounds.
BEG: Metcon (AMRAP – Rounds and Reps)
Partner WOD
Partner 1: 200M Run
Partner 2: 10 Dips
15 Sit-ups
Each partner will run 4 times. Pickup dips/sit-up where you left off. Record your own total dip/sit-up rounds.
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