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
Jump, Slam, Row (Time)
5 Rounds for time of:
15 Box Jumps 24″/20″
15 Slam Balls 20# / 15#
Row for Calories 12 / 8
Rest as needed waiting for the Rower
BEG: Metcon (Time)
4 Rounds for time of:
10 Box Jumps
10 Slam Balls
Row for Calories 8 / 6
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