Blackbird CrossFit – WOD
Jump Rope Progressions
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 – Reps)
10 Minute AMRAP
Max Unbroken Double Unders (Minimum of 5 DU’s) or 30 Singles
21 Kettlebell Swings 53#/35#
15 Box Jumps 24′ / 20′
9 Burpees
BEG: Metcon (AMRAP – Reps)
8 Minute AMRAP
30 Jump Ropes
12 Kettlebell Swings 53#/35#
9 Box Jumps 24′ / 20′
6 Burpees
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
3 Minutes of skill work or mobility
PVC Pass Throughs