Skip to main content
WOD

12-16-21

By December 16, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

2 min bike: :60 mod :20 hard :40 easy

6-8 low box jump

8-10 Grasshoppers

8-10 Bicycle Kick

Hey Jude (4 Rounds for reps)

5 Rounds:

1 Min ME Calorie Bike

1 Min ME Grasshoppers

1 Min ME Bicycle Kick

1 Min ME Box Jumps RX= 30/24 RX 24/20 50+ Step

60+ 20/16

RX standard for Grasshoppers = shin touches opposite forearm. 1 is 1

RX standard for BK is elbow touches opposite knee. 1 is 1

*Score total reps of each movement.

Scale: GH/BK ROM, Box height/step ups.

Cool Down

1. 800m walk with friends

2. Calf smash w/ KB: 5 min ea side

3. Psoas Smash w/ KB: 5 min ea side