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WOD

08-20-20

By August 20, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

10-15 Jump Rope

5 Burpees

We All Go A Little Mad Sometimes (Time)

20 Rounds:

RX+

25 Double Unders

10 Burpees

RX

20 Double Unders OR 50 Single Unders

7 Burpees M55+ Step Burpee

Scale: Jump Rope to 8/6 Cal Ski OR Bike. Burpees to step burpees or Up Downs

Metcon (Time)

We All Go Mad: Virtual Fit

20 Rounds:

RX+

25 Double Unders

10 Burpees

RX

20 Double Unders OR 50 Single Unders

7 Burpees

Scale: Jump Rope to 30 Mountain Climbers. Step Burpee

Cool Down

1. 5-10 min bike

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

3. Pec Smash w/ Ball: 5 min per side

4. Tricep Smash w/Ball: 5 min per side