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WOD

05-11-22

By May 11, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike- moderate

10 Lat/Scap Swings

10 Air Squat

10 BB Power Clean

20 Jump Rope

2 Rounds:

2-3 WU Pull UP Variation

6-8 WU Wall Ball

4-6 WU Power Clean

20 Jump Rope

BE LIKE BACA (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

4 Ring MU

28 Wall Ball 20/14(10ft)

22 Power Clean 135/95

34 Double Unders

RX

4 Bar MU OR 8 CTBPU M50+ 8 PU

28 Wall Ball 20/14 M45+ 14/10 M55+ 10/6

22 Power Clean 115/75 M55+ 95/55

34 Double Unders OR 68 Single Unders (2for1)

Scale: PU to SRPU OR Ring Row, WB load, PC load, Jump rope to 8/6 Calorie Ski

Cool Down

1. 800m Walk with friends and Baca

2. Hamstring Floss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side