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WOD

04-09-21

By April 9, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:90 Bike

10 Air Squats

10 SA DB Press- Light

10 Lat Scap Swings

10 Warm Up DB PC-Light

5 Burpees

2 Rounds:

8 WB

6-8 PU Variation

6-8 WU DB PC- moderate-working

3-5 WU DP-moderate-working

Pooh & Piglet (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30 Wall Balls 20/14(10ft)

24 CTBPU

16 DB Power Clean 50/35

12 Devils Press 50/35

RX

30 Wall Balls 14/10

24/20/22 Pull Ups

16 DB Power Clean 35/20

12 Devils Press 35/20

Scale: WB load, PU to seated Ring Pull Ups OR Ring Rows, PC & DP load.

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3min ea side

3. Pigeon Stretch: 3min ea side

4. Lat Floss: 3 min ea side