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
Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
100 Double Unders
50 Sit-ups
25 Deadlifts 225# / 185#
25 Burpees over the bar
BEG: Metcon (AMRAP – Rounds and Reps)
10 Minute AMRAP
30 Jump ropes
15 Sit-ups
10 Deadlifts
10 Burpees
Warm-up 1 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
10 Air Squats
10 Push-ups
3 min of skill work or mobility
PVC Pass Throughs