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WOD

03-02-21

By March 2, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

5 Strict Pull Ups

100m Run

5 working pull up variation

100m Run

5 Working T2B Variation

SHAMROCKS (Time)

10 Rounds:

RX+

200m Run

5/4 Ring Muscle Ups

200m Run

10 Toes to Rings

RX

200m Run

5/4 Bar MU OR 10/8 CTBPU

200m Run

10/8 Toes to Bar

M50+

200m Run

10/8 Pull Ups

200m Run

10/8 Toes to Bar

Scale: Run to 250/200m Row, Pull Ups to SRPU OR RIng Row, T2B to KKR or V-Ups

*30 min time cap

Cool Down

1. Hamstring Floss: 3 min ea side

2. Lat Floss: 3 min ea side

3. Hip FLoss: 3 min ea side

4. Lat & Calf Smash: 5 min ea side