Blackbird CrossFit – WOD
Open Gym
Metcon (Time)
For Time:
40 Kettlebell Swings
40 Box Jumps
800m Run
30 Kettlebell Swings
30 Box Jumps
600m Run
20 Kettlebell Swings
20 Box Jumps
400m Run
10 Kettlebell Swings
10 Box Jumps
200m Run
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
Beginner Class (Time)
3 Rounds for Time:
200M Run
20 Air Squats
15 Abmat Sit-Ups
10 Kettlebell Swings
8 Box Jumps