Blackbird CrossFit – WOD

Metcon (Time)

Team 400m Tire Flip

Split athletes into 4 Teams.

First teammate starts by flipping the tire 6 times. Then they must complete a 400m Run and get back in line. The next athlete continues this cycle of 6 flips and 400 run. The tire must travel the entire 200m route twice.

If your team is only 2-3 people then complete just a 200m Flip but 400m runs.
Beginners will flip the tire 3 times and run 200M

Open Gym

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs