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WOD

04-16-21

By April 16, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60-:90 Row-Moderate

10 Lat Scap Swings

2 Wall Walks OR 20 Shoulder Taps

20 BW Step Back Lunges Alternating

10 SA DB Press- Light

2 Sets:

3-5 PU Variation

4 Ea side WU SA OVH Back Lunge

4-6 HSPU Variation

:30 Row Hard :30 Recover

Sylas & Maddy’s (Time)

6 Rounds:

8/6/7 Ring Muscle Up

20 SA OVH Step Back Lunges 50/35

16/12/14 Strict HSPU

40/32/36 Calorie Row

RX

8/6/7 Bar MU OR 16 CTBPU-M/PU-F

20 SA OVH Step Back Lunges 35/20 60+ 25/15

16/12/14 HSPU OR 24/16/20 Push Ups

40/30/35 Calorie Row

Scale: Pull Ups to Seated Ring Pull Up,

DB load OR Goblet style OR BW Lunges, Push Ups to Box.

*DB Back Lunge = 1 DB 5R/5L

**30 Min Time Cap

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