Blackbird CrossFit – CrossFit
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
ALL: Metcon (Calories)
Team WOD (Teams of 3 or more athletes)
25 Minute AMRAP
One Teammate performs:
20 Wipers 95# / 65#
15 Overhead Squats 95# / 65#
10 Burpees
Rest of Team performs:
*Bike (cals) – Rotate teammates every 30 seconds
*Record total team calories
WU: Warm-up (No Measure)
ROW 400M
Pigeon 1 minute each side
Tip toes
Duck Walk
10 GHD or Abmat Sit-ups
10 GHD Back Extensions or Supermans
10 Empty bar Overhead Squats
10 Burpees
MOB: Warm-up (No Measure)
Lax ball calves
Down dog / Cobra