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WOD

01-07-22

By January 7, 2022No Comments

Blade Method Fitness – CrossFit

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Warm-up

2 min bike: moderate

20-30 jump rope

5 burpees

10 lat scap swings

16-20 Step Back BW Lunges

10ea side DB Strict Press-Light

Warm UP DB movements with light, moderate working loads

20 Jump Rope

6-8 Push Up Variation

4-6 Lunges

2 DP

1-2 Rope Variation

Mom & Pop (AMRAP – Rounds and Reps)

AMRAP 26:

40 DU Each

20 Strict HSPU

16 DB FR Step Back Lunge 50/35

8 Devils Press

4 Rope Climbs

RX

40 DU OR 80 SU Each

20 HSPU OR 30 Push Ups

16 DB FR Step Back Lunge 35/25/20

8 Devils Press

2 Rope Climbs OR sub 4 strict PU for 1 rope climb

Scale: Jump Rope to 8/6 Calorie Bike, Push Ups to Box, DB load, rope climbs to progressions

Cool Down

1. 5-10 min bike

2. Pigeon Stretch: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Pec Smash w ball: 5 min ea side