Blackbird CrossFit – WOD
Skill Work
“Running as a Skill”
Ball of Foot
Posture
Back to Wall
Lean into Wall
One Leg Lean
Partner Fall
Stable Arm Fall
Arms Behind Back
Bad Deadlift
Partner Rabbit
Curb Pull
Raised Foot (Weight/Box)
Grape Vine
Metcon (AMRAP – Reps)
Team / Partner WOD
12 min AMBAP – As Many Burpees As Possible
In teams of three:
Partner 1 Burpees
Partner 2 Plank (Front or Side)
Partner 3 200m Run (Focus on Form)
Rotate partners when runner returns
If a team of two remove plank
Mobility Session
Self Myofascial Release (SMR)
Spend a few minutes using a foam roller or lacrosse ball on your:
Feet
Lower Calves
Upper Calves
Hamstrings
IT Bands
Quads
Hips
CrossFit Endurance (No Measure)
400M Row / Run/ Jump Rope 2Min
15 Push-ups (different hand position on each rep)
10 Alternating Plank Lunge
10 Alternating Open Chest Plank Lunge
Plank Lunge to Perfect Squat
Walking Downward Dog (1/2 gym)
L-Sit to High Hips to Walk Forward (1/2 gym)