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


Inch Worms

Spiderman Walks

3 min of skill work or mobility

PVC Pass Throughs