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WOD

12-29-20

By December 29, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Zena’s Core (2 Rounds for reps)

3 Sets:

:30 Plank

:30 Alternating V-Ups

:30 Plank

:30 Bicycle Kick

:30 Plank

:30 Rest

*Score lowest number of V-Ups and Lowest number of Bicycle Kicks out of the 4 sets.

Serenity Now (Time)

5 Rounds:

RX+

50 Double Unders

12 KBS 70/53

200m Run

12 Toes to Bar

RX

50 Double Unders OR 100 SU

12 KBS 53/35

200m Run

10 Toes to Bar

Scale: Jump Rope to 12/10 Calorie Ski, KB load, Run to 12/9 Calorie Bike, T2B to 12 KKR OR V-Ups.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

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