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WOD

02-11-21

By February 11, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

200m Run RD2: 200m MB Run

20 DU/SU

10 Sit Ups RD2: 10 MB Sit Ups

Cherry Blossom (Time)

RX+

1 Round:

100 Double Unders

50 MB Sit Ups 20/14

800m Med Ball Run 20/14

3 Rounds:

50 Double Unders

30 MB Sit Ups

400m Med Ball Run

5 Rounds:

25 Double Unders

15 Med Ball Sit Ups

200m MB Run

RX

1 Round:

100 Double Unders OR 200 Single Unders

40 MB Sit Ups 14/10 55+ 10/6

800m Med Ball Run 14/10 55+ 10/6

3 Rounds:

50 Double Unders OR 100 Single Unders

25 MB Sit Ups

400m Med Ball Run

5 Rounds:

25 Double Unders OR 50 Single Unders

15 Med Ball Sit Ups

200m MB Run

Scale: Row = Distance to runs. Number of reps/distance on runs. No MB sit Ups or Runs.

Cool Down

1. Hamstring Floss: 3 min ea side

2. Hip Floss: 3 min ea side

3. Calf Smash: 5 min ea side

4. Wall Splits: 5 min hold + nose breathing