Blackbird CrossFit – WOD
Jump Rope Progressions (Max Double Unders)
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
CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)
15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″
BEG: Metcon (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
7 Deadlifts
10 Push-ups
12 Box Jumps
Warm-up 4 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
3 min of skill work or mobility
Sprint from pushup
Sprint from back
PVC Pass Throughs