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WOD

04-23-21

By April 23, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike- moderate

10 BB HPC

20 BW Step Back Lunges

10 SA DB Strict Press- Light

5 Burpees

Warm UP HPC & Lunges to working load

:30 Bike Hard :30 Recover

8-10 Push Up Variation

8-10 Burpees

Discipline Equals Freedom II (Time)

RX+

100/70/85 Calorie Bike

100 Hang Power Clean 135/95

100 FR Step Back Lunges Alternating 135/95

100 Handstand Push Ups

100 Partner Burpees

RX

100/70/85 Calorie Bike

100 Hang PC 115/75 M50+ 95/65 M60+ 75/45

100 FR Step Back Lunges Alternating ” ”

80 Handstand Push Ups M50+ Push Ups

80 Partner Burpees M50+ Step

Scale: Bike Cals >8min, HPC load, Push Ups to Box, Burpee # OR Reg Burpee/Up Down

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Pec Smash: 5 min ea side