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WOD

05-16-22

By May 16, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

5 Push Ups

6-8 Squats

200m Run

3-5 Pull Ups

5-8 Push Ups

8-10 Squats

200m Run

MP: 3-22 (Time)

3 Sets:

800m Run

-Then-

5 Rounds:

5 Pull Ups

10 Push Ups

15 Squats

:60 Rest after each set

RX+ = 20/14lb Weight Vest

Scale: 800m Run to 800/750m Row OR 400m Run, 3 RDS each set for 1/2 Murphers. Partition reps as you choose.

Example:

25 Pull Ups 5 Pull Ups

50 Push Ups 5 Push Ups

75 Squats 15 Squasts

5 Push Ups

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side