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WOD

04-12-21

By April 12, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Overhead Squat (5 Sets X 3 Reps: E2:30-Building)

Working off of last weeks numbers, perform 5 sets x 3 reps each set building to a moderately heavy 3. ~85-90% 1RM

Under Pressure (Time)

5 Rounds:

8 Sumo Deadlift High Pull

10 Overhead Squat

12 Bar Over Burpee

RX+ 115/80

RX 95/65

M50+ 75/55 Step Burpee

M60+65/45 OR Front Squat

Scale: Burpee # OR Up down, BB load, FS for OVHS

*15 min time cap

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. 3 POS Shoulder Floss: 3min ea side

4. Wall Splits + nose breathing: 5min hold

Front Squat (1 x 3)