Blackbird CrossFit – WOD

Shoulder Press (5 x 5 x 5 x 5 x 5 )

ALL: Team Max Distance Row (Distance)

Split class into teams of 3-5 people

16 minutes max distance row, switching every 20 strokes

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