Blackbird CrossFit – WOD
Independence day (2 Rounds for reps)
8 Min AMRAP
7 V-up Sit-ups
4 Burpees
16 Kettle Bell Swings
8 Min AMRAP
76 Wall Balls or Empty Bar Thrusters
120 Doubleunders or 240 Single Unders (guess what the 240 is for)
BEG: Metcon (2 Rounds for reps)
8 Min AMRAP
7 siit-ups
4 Burpees
16 Kettle bell swings
8 Min AMRAP
10 Wallballs
30 Jump Ropes
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips