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WOD

02-26-21

By February 26, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

10 Lat Scap swings

3 strict pull ups

5 burpees

5 box jump

6 BW Box Step Ups

12 BW walking lunges

2 Rounds:

3 Pull Up Variation

3-5 BOBJ

6 DB Box Step Ups

8 DBL DB walking lunge

Splinter & Shredder (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

20 Bar Muscle Ups

30 Box Facing Burpee OBJ 24″

40 DB Box Step Ups 24″ 50/35

50′ DBL DB Walking Lunge-each 25/25-50/35

RX

20 CTBPU OR 10 BMU(2for1) 50+ Pull Ups

30 Box Facing Burpee OBJ 24/20″

40 DB Box Step Ups 24/20″ 35/25/20

50′ DBL DB Walking Lunge-each 25/25-50/35

Scale: PU to SRPU OR Ring Row, Reg Burpee, Box Height, BW step ups, BW lunges

Cool Down

1. 5-10 min bike

2. Pigeon Stretch: 3 min ea side

3. Pec Smash: 5 min ea side

4. Wall Quad Stretch: 3 min ea side