Skip to main content
WOD

08-07-20

By August 7, 2020No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

10 Air squats

5 tuch jumps

8 WU Russian Swings

2 Rounds:

5 WB

5 BOBJ

5 KBS

Ross & Rachel (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30 Wall Ball 20/14(10ft)

24 Box Over Box Jump 30/24″

20 Kettlebell Swing 70/53

RX

30 Wall Ball 20/14 M45+ 14/10 M55+ 10/6

24 Box Over Box Jump 24/20″ M55+ 20/16″

20 KBS 53/35 M55+ 44/26

Scale: WB load, Box Jump to step up and over, KB load OR Russian Swing

Metcon (6 Rounds for time)

Ross & Rachel: Virtual Fit

6 Rounds: E4MOM

15 Goblet Thruster

12 Box Over Box Jump 24/20″

10 KB/DB Swing

RX+ 50/35 RX 35/25/20

Scale: Tuck Jumps for Box Jumps OR Chair step ups.

Cool Down

1. 5 min bike or walk

2. Hamstring Floss: 2 min per side

3. Calf Smash w/ KB: 3 min per side

4. Wall Splits: 5 min hold + nose breathing