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WOD

05-15-21

By May 15, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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AC: 3 X 800-3 X 600-3 X 400-3 X 200 (4 Rounds for time)

3 X 800m Run-moderate pace

2 Min Rest

3 X 600m Run-Moderate/fast pace

:90 Rest

3 X 400m Run- Fast Pace

:60 Rest

3 X 200m Run Faster Pace

:30 Rest

Record Average time for each distance/pace

Metcon (4 Rounds for weight)

STRUCTURAL BODYBUILDING:

4 Sets:

10 SA Floor Press

10 SL FR Unilateral KB Step Ups

Then:

4 Sets:

10 SA DB Strict Press

10 SA DB Bent Over Row

Then:

4 Sets:

:30 Hollow Body Hold

:60 Plank

:30 Rest