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WOD

01-21-22

By January 21, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike: moderate

10 Lat/Scap Swings

20 BW Step Back Lunges

6 Burpees

-Warm UP all DB Movements with light, then modeate load

:20 Bike Hard :40 easy

6 T2B Variation

6 DB Power Clean

4 DB Step Back Lunge

3 DB Burpee Deadlift

Murph & Halo IX (AMRAP – Rounds and Reps)

AMRAP 24:

30/24/27 Calorie Bike

24 Toes to Bar

20 DB Power Clean

16 DB Front Rack Step Back Lunge

12 DB Burpee Deadlift

RX+ = 50/35

RX = 35/25/20 M60+ 30/15

Scale: T2B to KKR OR weighted V-Ups, DB load for all movements, BW lunge.

Cool Down

1. 400-800m Walk with friends

2. Wall Quad Stretch: 3 min ea side

3. Piegon Stretch: 3 min ea side

4. Pec Smash: 5 min ea side