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WOD

04-28-21

By April 28, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Minute Bike:

:60 Moderate

:30 Easy

:30 Hard

:30 Recover

20 In-0ut Plate Jumps

10 BB Power Clean

-In 4 Sets X 5 TNG Reps Warm Up to Working Power Clean Load

-Between ea set do 15-20 DU OR 10 Bar Hop

The Chosen (10 Rounds for reps)

10 Rounds:

1 Minute to complete:

40 Double Unders

AMRAP Power Clean in remaining time

-1 Minute Rest

RX+ 185/135

RX 155/105

M45+ 135/85

M50+ 115/75

M60+ 95/55

RX= 40 DU OR 30 Bar Hops

Scale: Bar Hop to 60 SU, PC load.

*Score = Total PC each round

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

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