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WOD

01-19-21

By January 19, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (Weight)

EMOM 12:

1. 5-8 Strict Pull Up Variation

2. 8 DBL KB Deadlift @ Choose

3. :30 Hollow Hold

Pull Up Variations:

Weighted Strict Pull Up

Strict Pull Up

Seated Strict Ring Pull Up

Fievel Goes West (AMRAP – Rounds and Reps)

AMRAP 12:

RX+

30 Double Unders

5 Bar Muscle Ups

30 Double Unders

10 KBS 70/53

RX

30 Double Unders OR 60 Single Unders

5 CTBPU M50+ Pull Ups

30 DU OR 60 SU

10 KBS 53/35

Scale: Jump Rope to 7/5 Calorie Bike, Pull Ups to 5 jumping pull ups, KB load

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Forearm Smash: 5 min ea side