Blackbird CrossFit – WOD
Open Gym
Lift or Skill work is athlete preference
Metcon (Time)
Partner WOD:
3 Rounds for time
5 Over unders (per partner)
10 partner wall balls (each)
5 Junkyard dogs (per partner)
15 Toes to nose (each)
Warm up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman crawl
PVC Pass Throughs