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WOD

02-04-22

By February 4, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Row

10 Air Squat

10 Lat Scap Swings

2 Rounds:

:30 Row Har :30 Easy

8-10 Wall Ball

3-5 Pull Up Variation

CF Games 20.5 Partner Style (Time)

RX+

80 Ring Muscle Ups

160 Calorie Row

240 Wall Ball Shots 20/14

RX

40 Ring MU OR 60 BMU M45+ 80 CTBPU M50+ Pull Ups 60+RR

160 Calorie Row

240 Wall Ball Shots 20/14 M45+14/10 M60+12/8

*Partners partition reps and movement order however they choose until all reps are completed for each movement. Ex; partners could do 10 Rounds each of: 8 MU-16 Row-24 Wall Balls, OR 20 Rounds each of: 4-8-12 etc..

*30 min time cap

Cool Down

1. 5 min bike OR 800m Walk

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side