Skip to main content
WOD

12-20-18

By December 19, 2019No Comments1 min read

CrossFit Blade – CrossFit

View Public Whiteboard

Hector’s Core (No Measure)

3 Rounds:

:30 Bicycle Kick

:30 Side Plank

:30 Prone Plank

:30 Side Plank

:30 Bicycle Kick

:30 Rest

-Work for unbroken intervals

The Soyuz (Time)

RX+

2/1.5 Mile Bike

1000/750m Row

150 Double Unders

1 Mile Run

RX

2/1.5 Mile Bike

1000/750m Row

300 Single Unders

1 Mile Run

Scale: SU reps to 200, Run to 800m, 1500m Ski or 75 Burpees
*1 Year Re-Test*

12-Min Mandatory Mobility (No Measure)

12-Min Mandatory Mobility

(Smash, Floss, Roll, dig, wrap)
POST WOD:

1. Pigeon Stretch: 3 min per leg

2. Calf Smash w/KB: 3 min per leg

3. Wall Splits: 5 min hold