Blackbird CrossFit – CrossFit
Max Height Box Jump (Distance)
Max Height Box Jump
Sea Sick Annie (Time)
50 Cal Row ( or 30 cal bike)
100 Double-unders (1DU = 2 SU)
50 Sit-ups
40 Calorie Row ( or 25 cal bike)
80 Double-unders
40 Sit-Ups
30 Calorie Row ( or 20 cal bike)
60 Double-unders
30 Sit-ups
20 Calorie Row ( or 15 cal bike)
40 Double-unders
20 Sit-ups
10 Calorie Row ( or 10 cal bike)
20 Double-unders
10 Sit-ups
Rest until a rower is available.
BEG: Metcon (Time)
15 Cal Row
100 Jump Ropes
10 Sit-ups
15 Calorie Row
80 Jump Ropes
10 Sit-Ups
15 Calorie Row
60 Jump Ropes
10 Sit-ups
15 Calorie Row
40 Jump Ropes
10 Sit-ups
15 Calorie Row
20 Jump ropes
10 Sit-ups
WU: Warm-up (No Measure)
2 Minutes Jump Rope
90/90 Peck stretch
10 Down Dog / Cobra transitions
10 GHD Sit-ups o Abmat sit-ups
10 GHD Back Extensions or Supermans
10 Box Jumps
10 Kettlebell swings
MOB: Warm-up (No Measure)
Cobra Pose and Lax Ball Calves