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WOD

04-13-21

By April 13, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:90 Bike- Moderate

20 in-out plate jumps

10 Lat Scap Swings

10 SA DB Strict Press-Light

5-8 Push Ups

2 Rounds:

20 Jump Ropw

6-8 T2B Variation

6-8 DB PP-Warm Up then Working

3-5 Pull Up Variation

Greenlights (AMRAP – Rounds and Reps)

AMRAP 20:

RX+

50 Double Unders

12 Toes to Bar

9 DB Push Press 50/35

6 Bar Muscle Ups

RX

50 Double Unders OR 100 Singles

12 KKR OR 6 Toes to Bar (2for1)

9 DB Push Press 35/25/20

6 CTBPU M45+ Pull Ups M55+ Ring Pull Up

Scale: Jump Rope to 10/7 Cal Ski, KKR to V-Ups, DB load, Ring Pull Ups to Ring Row

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Forearm Smash w/ball: 5 min ea side

4. Calf Smash w/KB: 5 min ea side