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WOD

06-22-21

By June 22, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (3 Rounds for reps)

EMOM 12:

1. UB Set Strict Pull Ups

2. RX+ HS Walk OR RX Wall Walk

3. Hollow Body Rock

Scale: Strict Pull Ups to Banded Strict Pull Up OR Ring PU OR Ring Row.

Wall Walk to Partial Wall Walk OR Bear Crawl. Hollow Rock to bent knee Hollow Rock.

*Score lowest rep count for ea movement. HSW = 1 rep Every 5′

Gymnasty II (AMRAP – Rounds and Reps)

AMRAP 10:

RX+

3 Ring Muscle Ups

6 Deficit HSPU 4″

9 Knees to Elbow

RX

3 Bar MU OR 6 CTBPU

6 Deficit HSPU 2″

9 Knees to Elbow

Scale: CTBPU to 6 Pull Ups OR SRPU OR Ring Row, DHSPU to HSPU OR 1 AM HSPU OR 6 HR Push Ups

KTE to KKR OR V-Ups.
4″ Deficit = 2 green plates

2″ Deficit = 1 green plate

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Tricep Smash: 5 min ea side