Blackbird CrossFit – WOD

Jump Rope Progressions (If you have Double Unders then try Triple Unders)

Perform the following movements for a minute each with a work/rest ratio of (20 on/10 off, 20 on/10 off) Perform the final minute with no rest.

Normal Singles

Rest 1 Min

Fast Singles

Rest 1 Min

Slow High Singles

Rest 1 Min

3 Singles then 1 Double

Rest 1 Min

2 Singles then 1 Double

Rest 1 Min

1 Min of Max Double Unders

Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP

3 Handstand Push-ups

6 Deadlifts 225# / 155#

12 Air Squats

24 Double Unders

BEG: Metcon (AMRAP – Rounds and Reps)

12 Minute ARMAP

3 Push-ups or 1 wall walk-up

6 Deadlifts

8 Air Squats

15 Jump Ropes

Warm-up 8 (No Measure)

400M Row / Run / Jump Rope 2Min

High Kicks

Heel Kicks

Tip Toes

Lunges

PVC Pass Throughs

Roxanne