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WOD

03-29-21

By March 29, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

6-8 Burpees

8-10 Russian Swings- Warm Up Weight

200m Run

6-8 Burpees

8-10 American Swings- Warm Up Weight

200m Run

6 Burpees- Fast

8 American Swings- Working Weight

Ark of the Covenant (6 Rounds for time)

6 Rounds:

Min 0-5

400m Run

25 KBS RX+ 70/53, RX 53/35, M55+ 44/26

Min 5-10

400m Run

RX+ 30 Burpees, RX 20 Burpees

Min 10-15

400m Run

25 KBS RX+ 70/53, RX 53/35, M55+ 44/26

Min 15-20

400m Run

RX+ 30 Burpees, RX 20 Burpees

Min 20-25

400m Run

25 KBS RX+ 70/53, RX 53/35, M55+ 44/26

Min 25-30

400m Run

RX+ 30 Burpees, RX 20 Burpees

Scale: Run for 450/400m Row OR 300 OR 200m Run, KB load, Plank Bupree

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side