Blackbird CrossFit – WOD
Open Gym
3/20/14 (AMRAP – Rounds and Reps)
12 Min AMRAP
5 Hand Stand Push Ups
7 Knees to Elbow
9 Wall Balls 20# / 14#
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips