WOD

06-14-19

By June 14, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

View Public Whiteboard

Warm-up

200m Run

6 Burpees

8 BW lunges

10 Lat Scap Swings

2 Rounds:

100m Run

5 WU Devil Press

6-8 WU Lunges

6-8 WU T2B Variation

Thelma & Louise (Time)

6 Rounds:

RX+

14 Devils Press 50/35

16 DB Lunges

24 Toes to Bar

200m Run (alternating)

RX

14 Devils Press 35/20

16 DB Lunges 35/20

20 Toes to Bar

200m Run (alternating)

M55+

14 Devils Press 25/15

16 DB Lunges 25/15

16 T2B

100m Run (alternating)

SADPTD:

7 Floor Burpees

15′ DB Crawl

10 Sit Ups

100m Wheel

Scale: DP load & Lunge Load, T2B reps to 16 total or KKR, V-Ups or Suit Case, Run to 100m, OR 225/200m Row

Cool Down

1. 5 Min Bike

2. 3 POS Shoulde floss: 3 min per side

3. Hamstring Floss: 3 min per side

4. Pigeon Stretch: 3 min per side

5. Wall Quad Stretch: 3 min per side