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WOD

05-28-21

By May 28, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2-3 min bike

:60 moderate :30 Hard :30 Easy :60 mod

10 Air Squats

10 Burpees

2 Sets:

6-8 Warm Up WB

4-6 WU Devils Press 2nd set working weight

Mario & Luigi (AMRAP – Rounds and Reps)

AMRAP 24: Alternating Rounds

RX+

15 Wall Ball 20/14(10ft)

10 SA Devils Press 50/35

Every 4:00 inc 0:00 30′ HSW each

RX

15 Wall Ball 14/10

10 SA Devils Press 35/25/20

Every 4:00 inc 0:00 60′ Bear Crawl ea OR 15′ HSW

Scale: WB load or WB to Goblet Squat, DP load OR Reg Burpee.

SOLO = 1:1 Rest

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3min ea side

3. Pigeon Stretch: 3min ea side

4. 3 POS Shoulder Floss: 3min ea side