Blackbird CrossFit – WOD
Deadlift (3 x 3 x 3 x 3 x 3 )
Metcon (AMRAP – Reps)
3 Minutes of Tabata (20s on/10s off) at each movement.
Dips
Assault Bike (Cals)
Front Plank Shoulder Taps
Double Unders (1DU = 2SU)
Air Squats
Spend 3 minutes of Tabata intervals at each movement then rotate to the next movement. Record total reps.
Warm-up 12 (No Measure)
400M Row / Run / Jump Rope 2Min
10 Lateral Toe Touches
10 Single leg floor touch quad stretch
10 Box jumps
10 Push presses 45/35
10 Dips
3 min of skill work or mobility
PVC Pass Throughs