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WOD

04-22-19

By April 22, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

1 Round:

200m Run

10 Air Squats

10 Lat Scap Activators

3 Rounds:

6-8 Wall Ball

4-6 T2B Variation

100m Run

Professor Plum (Time)

10 Rounds:

RX+

15 Wall Ball 20/14(10ft)

12 Toes to Bar

200m Run

RX

12 Wall Ball 20/14

8 Toes to Bar

200m Run

M55+

12 Wall Ball 14/10

8 Toes to Bar

200m Run

Scale: WB load, Toes to Bar to 10 KKR or 10 V-Ups, Run to 250/200m Row

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side