Skip to main content
WOD

06-04-20

By June 4, 2020No Comments1 min read

Announcements

Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ

CrossFit Blade – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 min bike :20 mod :20 hard :20 easy

10 sit ups

8 burpee

6 box jump

3 burpee over box jump

Don Quixote (Time)

RX+

2/1.8 Mile Bike

50 MB Sit Ups 20/14

50 Box Jumps 24″

50 MB Sit Ups

50 Burpees

50 MB Sit Ups

50 Bupree Box Jump Overs 24″

1/.9 Mile Bike

RX

2/1.6 Mile Bike

50 MB Sit Ups 14/10 55+ Sit Ups

50 Box Jumps 24/20 55+ 20/16″ 60+ 20/12″

50 MB Sit Ups

50 Burpees

50 MB Sit Ups

50 Burpee Box Jump Overs

1/.8 Mile Bike

Scale: Regular Sit Ups, Box Step Ups, Burpee to Up Downs, Burpee Step Overs.

*35 min time cap

Metcon (Time)

Don Quixote: Virtual FitRX

2/1.6 Mile Bike OR 800m Run

50 Sit Ups

50 Box Jumps 24/20 55+ 20/16″ 60+ 20/12″

50 Sit Ups

50 Burpees

50 Sit Ups

50 Burpee Box Jump Overs

1/.8 Mile Bike OR 400m Run

Cool Down

1. Walk around buidling with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Calf Smash: 3 min per side

5. Pec Floss: 2 min per side