Blackbird CrossFit – WOD

Skill Work

“Running as a Skill”

Ball of Foot


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:


Lower Calves

Upper Calves


IT Bands



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)