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