Announcements
Thanksgiving – 6:00am 5K, 7:30am WOD RSVP in Wodify
Black Friday – 8:00-10:00am Open Gym
Blade Method Fitness – CrossFit
Warm-up
2 Rounds:
1 min bike :20 mod :20 hard :20 easy
10 Sit Ups Rd2: 10 MB Sit Ups
8 burpees
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
Cool Down
1. 400-800m Walk with friends
2. Calf Smash w/ KB: 5 min ea side
3. Pec Smash w/ Ball: 5 min ea side
