Skip to main content
WOD

11-07-19

By November 6, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Thor’s Core (No Measure)

3 rounds of:

:30 sec Hollow Body Rock

:30 sec V-Up

:30 sec Grasshoppers

:30 sec Plank

:30 sec Rest

Warm-up

2 Rounds:

200m Run OR Row

20 DU OR SU

10 Sit Ups

Mahomes (Time)

RX+

100 Double Unders

100 Sit Ups

400m Run

75 Double Unders

75 Sit Ups

400m Run

50 Double Unders

50 Sit Ups

400m Run

25 Double Unders

25 Sit Ups

400m Run

RX

200 Single Unders

75 Sit Ups

400m Run

150 Single Unders

50 Sit Ups

400m Run

100 Single Unders

25 Sit Ups

400m Run

50 Single Unders

15 Sit Ups

400m Run

Scale: Sit Up ROM, Run to 200m or Row 500/400m
*1 YEAR-RE TEST*

Cool Down

1. Hamstring Floss: 3 min per side

2. Hip Floss: 3 min per side

3. Calf Smash W/Roller OR KB: 5 min per side

4. Psoas Smash W/ Pso-Rite or KB 5 min