Blackbird CrossFit – WOD
Pistols (10 x 10 x 10 x 10 x 10)
Run the Plank (AMRAP – Rounds and Reps)
Partner WOD
10 Minute AMRAP
Partner one does 6 shuttle runs while partner two holds a plank. Partners switch when run is completed.
Front Plank
Right Plank
Left Plank
Hollow Rock
1 shuttle run = up and back
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