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WOD

04-30-21

By April 30, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Min Bike:

:60 moderate

:30 easy

:30 hard

:30 recover

10 Lat/Scap Activators

10 SA DB Strict Press- light

10 BB Power Snatch

:20 Bike Hard :40 Recover

Warm Up Snatch load

Warm Up HSPU & T2B

Franklin & Jefferson (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP 22

3 Power Snatch

6 HSPU

9 Toes to Bar

-Partners alternate rounds, if no partner rest 1:1

RX+ 155/105 and Strict Handstand PU

RX 115/75

M50+ 85/55

Scale: PS load 60%, HSPU to Push Up or Box Push UP, T2B to Kip Knee Raise or V-Up

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Forearm Smash w/ball: 5 min ea side