Announcements
Happy birthday Lindsay J.! It’s birthday burpee time!
Blackbird CrossFit – WOD
Jump Rope Progressions (Record total Double Unders in last Minute)
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
Rx+: Substitute
Round 4: Double Unders
Round 5: 2 Doubles then 1 Triple
Round 6: Max Triple Unders
Knee : Metcon (Distance)
People avoiding high impact activity perform:
11 Minute AMRAP
500M Row
1 Minute Rest
Metcon (Time)
For Time:
50 Kettle bell swings 53# / 35#
10 Wipers 95# / 65# (R+L=1)
40 Kettle bell swings
20 Wipers
30 Kettlebell swings
30 Wipers
Rx+:
Wipers 135# / 95#
BEG: Metcon (Time)
For Time:
20 Kettle bell swings
10 Sit-ups
15 Kettle bell swings
20 Sit-ups
10 Kettlebell swings
30 Sit-ups
Warm-up 8 (No Measure)
400M Row / Run / Jump Rope 2Min
High Kicks
Heel Kicks
Tip Toes
Lunges
PVC Pass Throughs
Roxanne