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WOD

06-11-21

By June 11, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

10 Air Squats

200m Run

2 Rounds:

6-8 Warm Up Wall Balls

6-8 WU DB Snatch

6-8 WU T2B Variation

Richard & Khalan (Time)

6 Rounds: Partner WOD

RX+

30 Wall Balls 20/14(10ft)

24 DB Snatch 50/35

20 Toes to Bar

200m Run-(each alternating)

RX

30 Wall Balls 20/14

24 DB Snatch 35/20(25/30)

16 Toes to Bar

200m Run-(each alternating)

M55+

30 Wall Balls 14/10

24 DB Snatch 35/20

14 Toes to Bar OR 2for1KKR

200m Run-(each alternating)

Scale: WB load, DB Sntach load, TTB, KKR or V-Ups, Run to 12/9 Cal Bike

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3min ea side

3. Hamstring Floss: 3min ea side

4. 3 POS Shoulder Floss: 3min ea side