Blackbird CrossFit – WOD

The CrossFit Total (Total Weight)

Take 15-20 minutes per lift to work up to 1 rep max.

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