Blackbird CrossFit – WOD
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs
Ellie (Time)
3 Rounds for time:
10 Pull-ups
20 Push-ups
30 Burpees
40 Box Jumps
50 Sit-ups
60 Air Squats
One partner works at a time. Break up the reps as needed between partners. Partners must complete reps for one movement before moving to the next.
**Resting partner must hold the KB like a baby. KB cannot touch the floor. There will be a 5 Calorie penalty for every time the KB touches the floor. Row penalty performed at the end. Record time when row is completed