Blackbird CrossFit – WOD
Doc and Marty (AMRAP – Rounds and Reps)
Partner WOD
10 Minute AMRAP
20 Hand Release Push-ups
15 Atomic Sit-ups 15# / 10#
30 Back Rack Lunges 95# / 65#
Break work up between partners
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs