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WOD

01-11-22

By January 11, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings + 2-3 Strict Pull Ups

10 Warm Up Russian Swing

200m Run

8 Warm UP Full Swing

3-6 PU Variation

200m Run

6-8 Working KB Swing

3-6 Working PU Variation

Bob Saget (Time)

5 Rounds:

RX+

400m Run

17 KBS 70/53

09 Bar Muscle Ups

RX

400m Run OR 500/450m Row

17 KBS 53/35 M50+ 44/26 M60+ 35/18

09 CTBPU M50+ Pull Ups M60+ Ring Row

Scale: Run distance, KB load, Strict Banded PU, Seated Ring Pull Up, Ring Row.

Cool Down

1. 800m Walk with friends

2. Hamstring Floss: 3min ea side

3. Hip Floss: 3min ea side

4. Forearm Smash: 5 min ea side