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


10 Air Squats

10 Push-ups

3 min of skill work or mobility

PVC Pass Throughs