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WOD

02-09-22

By February 9, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

5 Hang Snatch Pulls

5 Hang High Pulls

5 Hang Muscle Snatch

5 BTN Push Press

5 Hang Power Snatch

:60 Bike- Moderate

Warm UP HPS to starting load

:20 Bike Hard :40 Recover

Ponce de Leon (6 Rounds for weight)

6 Rounds: Every 4 Minutes(For Total Load)

RX+

.5/.4 Mile Bike

3 Hang Power Snatch

RX

.4/.3 Mile Bike

3 Hang Power Snatch

Scale: Bike Distance ~:90 sec.

Hang Power Snatch (1 x 3)

Cool Down

1. 800m walk with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Pigeon Stretch: 3 min ea side