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WOD

03-30-21

By March 30, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Min Bike :60 Moderate :20 Hard :40 Easy

20 In-out plate jumps

10 Step Back Lunge + 10 BW Walking Lunge

10 EA SA KB Press- Light

2 Wall Walks

2 Rounds:

20-30 Jump Rope

8-10 Warm UP DB Walking Lunge

6-8 Warm UP Push Up Variation

Warm Up BC,WW OR HSW

The Sanatorium (AMRAP – Rounds and Reps)

AMRAP 20:

RX+

60 Double Unders

40′ DBL BD Walking Lunge 50/35

20 HSPU

Every 4:00 Inc 0:00 = 40′ HSW

RX

60 Double Unders OR 120 SU

40′ DBL BD Walking Lunge 35/25/20 60+ 30/15

10 HSPU (scored 2 for 1) OR 20 Push Ups

Every 4:00 Inc 0:00 = 20′ HSW OR 3/2 Wall Walks

Scale: BW Walking Lunge, Push Up # OR 10 Push Ups to Box, Wall Walk to 40′ Bear Crawl

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Forearm Smash: 3 min ea side