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WOD

02-18-22

By February 18, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:90 BIke

6 Burpees

10 Lat Scap swings

2 Wall Walks

2 Rounds:

:20 Bike Hard :40 Easy

6 WU DB PC & Jerk

3-6 T2B Variation

Warm UP HS Walk Variation

Poison & Ivy (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

16 DB PC & Jerk 50/35

20 Partner Burpees

24 Toes to Bar

60′ HS Walk Total *1 partner must do 15′

RX

16 DB PC & Jerk 35/20

20 Partner Burpees 50+ Step Over

24 Toes to Bar 50+ 12 toes to Bar 2 for 1

30′ HS Walk Total OR 1 Wall Walk Ea.

Scale: DB load, PC-no jerk, T2B to KKR OR V-Ups, Wall Walk to 30′ Bear Crawl.

*Wall Walks must be all the way up and all the way down.

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side