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WOD

01-18-21

By January 18, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

RND 1:

200m Jog

10 BB Thruster

8 Burpee

RND 2:

100m Run

6-8 Warm Up load thruster

6 BFB

RND3:

100m Sprint

6 Working thruster

6 BFB

DR. KING (6 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

200m Run

15 Thrusters 95/65

15 Bar Facing Burpee

RX

200m Run

15 Thrusters 75/55

15 Bar Facing Burpee

M55+

200m Run

15 Thrusters 65/45

10 Bar Facing Burpee

Scale: Run to 250/200m Row, Thruster load, Burpee to reg burpee and/or Burpee #

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigoen Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side