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WOD

12-16-19

By December 16, 2019No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

200m Run

10 Air Squats

10 Stretch Reflex Plate Jumps

2 Rounds:

200m Run

8 Wall Ball

8 Box Jump

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
*CF Benchmark*

SADPTD:

5 Rounds:

400m Roll,

10 Chair to Box Transfer

30 Wall Ball Shots 7′ 14#

Scale: Run to 500/400m Row, Box Step Ups, WB load.

Mini-Kelly (Time)

3 Rounds

400m Run

30 Box Jumps 24″/20″

30 Wall-Ball Shots 20#/14#

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min per leg

3. Pigoen Stretch: 3 min per leg

4. Calf Smash: 5 min per leg