Skip to main content
WOD

05-14-21

By May 14, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 min row

:60 moderate

:30 hard

:30 recover

10 BB Power Clean

10 BB FR Step Back Lunge

:30 Row Hard

:30 Recover

Warm UP PC & Lunges to working load

JEN & LOBO! (Time)

Goodbye Jen & Happy Birthday Coach LOBO!

50/40/45 Calorie Row

50 Power Clean

40/32/36 Calorie Row

40 Power Clean

30/24/27 Calorie Row

30 Power Clean

30/24/27 Calorie Row

30 FR Step Back Lunges

40/32/36 Calorie Row

40 FR Step Back Lunges

50/40/45 Calorie Row

50 FR Step Back Lunges

RX+ = 185/135 PC-135/95 Lunge

RX = 155/105 PC-115/75 Lunge

M45+ 135/85 PC- 95/65 Lunge

M50+ = 125/65 PC-75/55 Lunge

M60+ = 95/55 PC-65/45 Lunge

Scale: PC/Lunge Load, BW Lunge

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. Pigeon Stretch: 3min ea side

4. Wall Quad Stretch: 3min ea side