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WOD

06-10-21

By June 10, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

1 Min Row: Moderate Rd 2: Hard

6-8 Burpees

6-8 Box Jump

8-10 Grasshoppers

4-6 BOBJ

The Odyssey (Time)

RX+

1250/1100m Row

50 Burpees

50 Grasshoppers

50 Box Jumps 24″

50 Grasshoppers

50 Burpee Over Box Jumps 24″

750/675m Row

RX

1250/1000m Row

40 Burpees 55+ Step

40 Grasshoppers

40 Box Jumps 24/20″ 55+ 20/16″

40 Grasshoppers

40 Burpee Over Box Jumps 24/20″ 55+20/16″+step

750/600m Row

Scale: Row Distance, Burpee to Up-Down, Box Height, step ups, GH ROM

Cool Down

1. Calf Smash: 5min ea side

2. Pec Smash: 5min ea side

3. Wall Splits: 5min hold + nose breathing