Blackbird CrossFit – WOD
Jump Rope Progressions (Max double under reps)
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
Cindy has the Runs (Time)
10 Rounds for Time:
5 Pull ups
10 Push-ups
15 Squats
*Every 4 minutes run 400M. Start WOD with a 400M Run. (Run at minutes 0,4,8,12,16…..)
BEG: Metcon (Time)
3 Rounds for Time:
200M Run
Then 2x of the following
-5 Pull ups
-10 Push-ups
-15 Squats
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs