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WOD

03-09-21

By March 9, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

:30 DU/SU

:30 Row

:30 Bike

Progressively warm up gymnastic movements

Talladega Nights (6 Rounds for reps)

EMOM 30:

RX+

1. :30 Bar Muscle Ups

2. :30 Double Unders (Every 5 = 1 rep)

3. :30 KB Deadlift 70/53

4. :30 Calorie Row

5. :30 Toes to Bar

6. :30 Calorie Bike

RX

1. :30 CTBPU M45+ Pull Ups

2. :30 DU OR SU (DU every 5 SU every 10)

3. :30 KB Deadlift 53/35 M60+44/26

4. :30 Calorie Row

5. :30 Toes to Bar M60+ = KKR

6. :30 Calorie Bike

Scale: PU to SRPU OR Ring Row, Jump rope to ski, DL load, KKR to V-Ups.

*Score Total reps of ea movement

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Forearm smash w/ball: 3 min ea side