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WOD

02-05-21

By February 5, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Row Moderate

10 Lat Scap swings

10 BW lunges

16 alternating Bodyweight RDL

2 Rounds:

:30 Row Hard :30 Easy

5 T2B variation

8 WU DB Lunges

6 WU DB Snatches

3 WU Pull Up Variation

Mark & Sammy (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

30/24/27 Calorie Row

24 Toes to Bar

20 Goblet Step Back Lunge 70/50

16 DB Snatch 70/50

12/10/11 Ring Muscle Up

30/20/25 Calorie Row

24 Toes to Bar

20 Goblet Step Back Lunge 50/35 45+45/30 50+35/20

16 DB Snatch 50/35 45+45/30 50+35/20

12/10/11 Bar Muscle Up 45+ CTBPU 50+ Pull Ups

Scale: Cal Row, T2B to KKR OR V-Ups, DB load for lunge and snatch &/OR BW lunge, Pull Ups to Seated ring pull ups or ring rows

Cool Down

1. 5 min bike

2. Hamstring FLoss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side