Blackbird CrossFit – WOD
Open Gym
Warm-up 11 (No Measure)
400M Row / Run / Jump Rope 2Min
Bear Crawls
Duck Walks
Backward Slow Jog
5 Paused Steering Wheel Squats
10 Down Dog to Cobra transitions
3 min of skill work or mobility
PVC Pass Throughs
Metcon (Time)
4 Rounds:
12 Wallballs 20# / 14#
12 Kettlebell Swings 53# / 35#
12 Box Jumps 24″/20″
12 Burpees
BEG: Metcon (Time)
3 Rounds:
10 Wallballs
10 Kettlebell Swings
10 Box Jumps
10 Burpees