Blackbird CrossFit – WOD
Open Gym
Cindy has the Runs (Time)
10 Rounds for Time:
5 Pull ups
10 Push-ups
15 Squats
*Every 4 minutes run 400M. Start WOD with a 400M Run. (Run at minutes 0,4,8,12,16…..)
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs