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WOD

05-11-21

By May 11, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (Weight)

4 Sets: E3MOM

8-12 Single Leg Strict T2B OR 12-16 SSLVUP

8-10 DBL KB Sumo RDL-Choose Load

100′ Front Rack Carry-SRDL Load

10-20 KB Shoulder Taps

*Sub Shoulder Taps For Plank Jacks

**Post reps and movements to notes

Glory Road (AMRAP – Rounds and Reps)

AMRAP 12

RX+

5-10-15-20-25-30….

Kettlebell Swings 70/53

40 DUs Between ea round

RX

5-10-15-20-25-30….

Kettlebell Swings 53/35

40 DUs OR 75 SU Between ea round

M50+

5-10-15-20-25-30….

Kettlebell Swings 44/26 60+35/18

40 DUs OR 75 SU Between ea round

*DU completes round. each KB Station + Jump Rope = 1 round.

Scale: DU to 12/9 Cal Bike

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Forearm Smash: 5 min ea side