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WOD

04-23-20

By April 23, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

3 Rounds:

200m Run

6 Bicycle Kick

8 Grasshopper

10

Ernest Shackleton (Time)

RX+

800m Run

30 Bicycle Kick

40 Grasshoppers

50 Sit Ups

800m Run

30 Bicycle Kicks

40 Grasshoppers

50 Sit Ups

800m Run

30 Bicycle Kicks

40 Grasshoppers

50 Sit Ups

800m Run

RX

400m Run

20 Bicycle Kicks

30 Grasshoppers

40 Sit Ups

400m Run

20 Bicycle Kicks

30 Grasshoppers

40 Sit Ups

400m Run

20 Bicycle Kicks

30 Grasshoppers

40 Sit Ups

400m Run

Scale 1:

400m Run OR 200m Run

20 Bicycle Kicks

20 Grasshoppers

20 Sit Ups

400m Run Or 200m Run

20 Bicycle Kicks

20 Grasshoppers

20 Sit Ups

400m Run OR 200m Run

20 Bicycle Kicks

20 Grasshoppers

20 Sit Ups

400m Run OR 200m Run

*Elbows touch opposit knee on bicycle kick

Scale 1: RX+ Run for 750/700m Row, RX Run 450/400m Row, Reps for all movements
*1 YEAR RE-TEST*

Cool Down

1. Single Leg Quad Stretch: 3 min per side

2. Single Leg Hamstring Stretch: 2 min per side

3. Seal Stretch: 2 min hold

4. Seated Forward Fold W/Splits: 3 min hold