Blackbird CrossFit – WOD

Front Rack Lunge (5 x 5 x 5 x 5 x 5 (each leg))

Focus on stability through the movement not weight.

Elevated Ring Rows (5 x 5 x 5 x 5 x 5)

Place heals on a box and perform ring rows with a violent hip extension and finishing with the rings pulled to the rib cage.

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP

20 Kettlebell Swings (53/35)

10 Atomic Sit-ups (25/15)

3 Wall Walk-ups

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

15 Kettlebell Swings

10 Sit-ups

3 Wall Walk-ups

Cool: Metcon (No Measure)

20 Monkey hang hip taps


20 Pull-up bar shuffles


Accumulate 1 minute hanging from the bar
Choose the option that best fits your abilities

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