Skip to main content
WOD

02-11-22

By February 11, 2022No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

:60 Bike

15 Air Squat

5 Burpees

10 Lat/Scap Swings

Warm Up Lunge & Push Press to working load

8 Burpee

8 wall ball

8 T2B Variation

6 OVH Lunges

6 Push Press

4 Pull Up Variation

Sonny & Cher (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

100 Wall Ball 20/14(10ft)

24 Partner Burpees

100 Toes To Bar

24 Partner Burpees

100 OVH Step Back Lunge 115/80

24 Partner Burpees

100 Push Press 115/80

24 Partner Burpees

AMRAP Ring MU in remaining time

RX

100 Wall Ball 20/14

24 Partner Burpees M45+ Step Over

100 Toes To Bar

24 Partner Burpees

100 OVH OR FR SB Lunge 95/65 M50+85/55 M60+75/45

24 Partner Burpees

100 Push Press 95/65 M50+85/55 M60+75/45

24 Partner Burpees

AMRAP Bar MU OR 2fro1 CTBPU M50+ 2for1 PU M60+ 2for1 RR

Scale: WB load, T2B to KKR OR V-Ups, Burpee #, Lunge & PP load.

Cool Down

1. 800m walk with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side