Blackbird CrossFit – WOD
Jump Rope Progressions
1 Min of Singles
Rest 1 Min
1 Min of Fast Singles
Rest 1 Min
1 Min of High Singles
Rest 1 Min
1 Min of 3 Singles then 1 Double
Rest 1 Min
1 Min of 2 Singles then 1 Double
Rest 1 Min
1 Min of Double Unders
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Beg: Push Press (5 x 5 x 5 x 5 x 5)
Beg: Metcon (Time)
21 – 15 – 9
Wall Balls
Pull-ups or Ring Rows
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs