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WOD

04-27-21

By April 27, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

1 Round:

200m Run- Easy

10 KBS-Warm UP Load

10 Lat Scap Activators

10 SA DB Strict Press-ea arm

2 Rounds:

200m Run-Mod-Hard

8-10 KBS WU-Working

6-8 Pull Up Variation

1 Wall Walk OR 10-15′ HSW

Woody Harrelson (5 Rounds for time)

5 Rounds: Every 6 Minutes

RX+

400m Run

20 KBS 70/53

15 CTBPU

10m HS Walk

RX

400m Run

20 KBS 53/35

15/12 Pull Ups

5m HS Walk

M50+

400m Run

20 KBS 44/26

12/9 Pull Ups

5m HS Walk OR 2 Wall Walks

M60+

400m Run

20 KBS 35/18

10/8 Pull Ups

1 Wall Walk

Scale: Row 450/400m, KB load, PU to seated Ring Pull Up OR Ring Row, Wall Walk to 10m Bear Crawl.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min ea side

3. Lat Floss: 3 min ea side

4. Hip Floss: 3 min ea side