Blackbird CrossFit – CrossFit

Partner Workout

“Big Mike Jenkins” Memorial WOD (Time)

This was the last WOD Mike wrote, intended for his box on Thanksgiving Day.

3 rounds

28 Goblet squats 35# / 26#

28 KB or dumb bell OH Presses (14 each arm-strict) 35#/20#

28 Step-ups 24/20

28 Ball slams 20# / 15#

28 Front rack lunges @95# / 65#

~~2 Burpees on the min~~

**Can be done as a partner WOD
For partners, split reps as needed but do synchro burpees on the min

Warm-up

Warm-up (No Measure)

General Warm-up:

Form 2 Groups for larger classes

2:00 Row, Min 1 slow — > Min 2 moderate

2:00 Shuttle Run, Min 1 slow –> Min 2 moderate (bike if unable to run)

5 Tempo Air Squats 3311

2 Burpees

15 Plate Hops

2 Burpees

10 Plate Ground 2 Overhead

2 Burpees

5 Tempo Goblet Squats 3311

2 Burpees

15 Plate hops

2 Burpees

10 Plate Ground 2 Overhead

Specific Warm-up:

5 Tempo SA KB or DB OH Press 1331 (5/arm)

6 Step-ups (3/leg)

10 Slam Balls

10 Bodyweight Lunges

5 SA KB or DB OH Press

5 Elbow Rotations

6 Front Rack Lunges (step back, 3/leg)

Cool Down

Warm-up (No Measure)

2:00 Foam Roll Quads

2:00 Pigeon Stretch per leg