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


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs