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WOD

01-31-22

By January 31, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike: :60 mod :20 Hard :40 Easy

10 FR BB Lunges

5 BB Thrusters

6 Burpees

2 Rounds:

6 WU Lunges

4 WU Thrusters

4 Bar Over Burpee

Annie Oakley (6 Rounds for time)

6 Rounds: E4MOM

10 Bar Over Burpee

8 Front Rack Step Back Lunges (alt)

6 Thrusters

10 Bar Over Burpee

RX+ 135/95 RX 115/75 M45-55 95/65 M60+ 75/45 (step burp)

Scale: Reg Burpee, Thruster to Front Squat, Barbell Load.

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side