Blackbird CrossFit – WOD
Front Rack Lunge (4 x 4 x 4 x 4 x 4)
4 = 2R + 2L
Metcon (Time)
21 – 15 – 9
Pull-ups
Push-ups
Air squats
21 – 15 – 9 – 15 – 21
BEG: Metcon (Time)
12 – 9 – 6
Pull-ups
Push-ups
Air squats
Warm-up 6 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Inch Worms
Spiderman Walks
3 min of skill work or mobility
PVC Pass Throughs