Blackbird CrossFit – WOD
Jump Rope Progressions (Record total double unders in last round)
1 Min of Singles
Rest 1 Min
1 Min of Fast Singles
Rest 1 Min
1 Min of High Singles
Rest 1 Min
1 Min of 3 Singles then 1 Double
Rest 1 Min
1 Min of 2 Singles then 1 Double
Rest 1 Min
1 Min of Double Unders
Metcon (Time)
4 Rounds for time of:
200m farmer carry 25# / 15# Plates
9 Pull-ups
12 Thruster, 95# / 65#
Warm-up 3 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
Grape Vine
Bear Crawl
PVC Pass Throughs