Blackbird CrossFit – WOD
GHD Situps (10 x 10 x 10 x 10)
GHD Back Extensions (10 x 10 x 10 x 10)
Double-Unders (5 Max unbroken sets)
The Grind (AMRAP – Reps)
3 Rounds:
-Rope Climbs or Raise and lowers 3=1
-Dips
-Slam Balls 20#/ 15#
-Sled Push 45# / 25#
-Row (Calories)
-Rest
*Perform each movement for 1 minute then rotate Fight Gone Bad Style. Keep track of Reps for each round and enter total WOD reps.
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