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WOD

05-06-22

By May 6, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike: moderate

10 Air Squat

10 Lat Scap Swing

10 SA DB Press- Light

5 Burpee

8 Warm Up WB

8 Warm UP T2B Variation

8 Burpee

6-8 Warm UP HSPU Variation

Shamrock & Frye (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

30 Wall Ball 20/14(10ft)

24 Toes to Bar

20 Partner Burpees

16 DHSPU 4/2″

RX

30 Wall Ball 14/10

12 T2B OR 24 KKR OR 24 Wtd V-Ups 14/10

20 Partner Burpees

16 HSPU M45+ Push Ups

Scale: WB load, Reg V-Ups, Push Ups to Box

Cool Down

1. 800m Wak with friends

2. 3 POS Shoulder Floss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. Pigeon Stretch: 3 min ea side