WOD

03-17-20

By March 17, 2020 March 18th, 2020 No Comments

Announcements

March 28th and 29th – Classes Cancelled. Open Gym Saturday 6:00-8:00am

CrossFit Blade – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

5 Strict Pull Ups

100m Run

5 working pull up

100m Run

5 Working T2B

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 SAD: 8 RPU

200m Run

10/8 Toes to Bar SAD: 10 H2R

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

SHAMROCKS- HOME/NO EQUIPMENT (Time)

10 Rounds:

200m Run

10 Sit Ups

200m Run

10 V-Ups

*Determine 200m run in your neighborhood by taking 100 large steps out away from your door, mark that distance with an object then jog back.

Cool Down

1. Hamstring Floss: 3 min per side

2. Lat Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Lat & Calf Smash: 5 min per side