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WOD

03-08-21

By March 8, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Back Squat (5 Sets X 3 Reps: :03 Pause @ 65-70%)

5 Sets X 3 Paused Reps E2MOM @ Choose Load

:03 Pause in the bottom of each rep. Focus on slow and controlled movement. The goal is to move perfectly with a longer time under tension. If form is breaking, the load is too heavy.

Spa Date (Time)

3 Rounds:

20 SA DB Thruster 10/10

10 SA Devils Press 5/5

400m Run

RX+ = 50/35

RX = 35/25/20

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigoen Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side