Blackbird CrossFit – WOD

Warm-up 6 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes


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