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WOD

03-31-21

By March 31, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike- Moderate

10 BB Power Clean

:20 Bike Hard :40 Easy

Warm Up to Power Clean load

:10 Bike Spring

:20 Recover

2-3 Working Weigth PC

Tony Soprano (12 Rounds for reps)

6 Rounds:

1 Min ME Calorie Bike

1 Min Rest

1 Min ME Power Clean

1 Min Rest

RX+ 185/135

RX 145/95

M45+ 135/85

M50+ 115/75

M55+ 95/65

M60+ 85/45

Scale: DB Power Clean

*Score total bike cals and PC each round

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Wall Quad stretch: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing