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
Metcon (Time)
4 Rounds for time:
10 Box Jumps 24 / 20
10 Sit-ups
10 Slam Balls 20/15
10 Pull-ups
10 Turkish Get-ups 53/35 (5 per side)
BEG: Metcon (Time)
3 Rounds for time:
8 Box Jumps
8 Sit-ups
8 Slam Balls
8 Pull-ups
8 Turkish Get-ups (5 per side)
Warm-up 2 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3x 10 second Hand Stand Holds
10 Goblet Squats (5 count at the bottom)
3 min of skill work or mobility
PVC Pass Throughs