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WOD

12-23-21

By December 23, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2-3 Rounds:

1 min row- moderate-hard

1 min bike-moderate-hard

200m Run easy-mod-hard

10 BOBJ OR Step Ups

The North Pole (Time)

RX+

1,000m Row

800m Run

1 Mile Bike

800m Run

50 Box Over Box Jump 30/24″

800m Run

RX

1,000/850m Row

800m Run M50+ 600m Run M60+ 400m Run

1/.9 Mile Bike

800m Run ” ”

50 Box Over Box Jump 24/20″ M50+ Step M60+ 20/16″

800m Run ” ”

Scale: Box Height/Step Ups & Over, Run for 750/700m Ski

Cool Down

1. 800m walk

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

3. Wall Splits: 5 min hold + nose breathing