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WOD

04-22-21

By April 22, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2-3 Rounds:

200m Run

8-10 T2B OR KKR OR V-Ups

10 Grasshoppers

10 Sit Ups

Voyage of the Narwhal (Time)

800m Run

30 Toes to Bar

40 Grasshoppers

50 Sit Ups

800m Run

30 Toes to Bar

40 Grasshoppers

50 Sit Ups

800m Run

30 Toes to Bar

40 Grasshoppers

50 Sit Ups

800m run

Scale 1:

400m Run

15 KKR or V-Ups

20 Grasshoppers

25 Sit Ups

400m Run

15 KKR or V-Ups

20 Grasshoppers

25 Sit Ups

400m Run

15 KKR or V-Ups

20 Grasshoppers

25 Sit Ups

400m run

Scale: Run for row = distance, T2B to KKR, Grasshopper ROM, Scale total workout to 1/2 distance & 1/2 reps.

Cool Down

1. Psoas Smash w/KB: 5 min ea side

2. Calf Smash w/KB: 5 min ea side

3. Lat Floss: 3 min ea side