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WOD

12-16-20

By December 16, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

1 min row- moderate

20 Plate Jumps

8 Warm Up DB Snatch

1 min row- harder

8 Warm Up Box OBJ

8 Working DB Snatch

Good Ol Saint Nick (6 Rounds for time)

6 Rounds: E4MOM

RX+

18/16 Calorie Row

14 Box Over Box Jump 24″

12 DB Snatch 50/35

RX

18/14 Calorie Row

14 Box Over Box Jump 24/20″ M50+ Step 60+ 20/16″

12 DB Snatch 35/25/20 M60+ 30/15

Scale: Box Height/Step Ups, DB Load

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Calf Smash: 5 min ea side

4. Wall Splits + nose breating: 5 minutes :05 inhale :02 hold :05 exhale :03 hold