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WOD

06-25-21

By June 25, 2021No Comments1 min read

Announcements

Advanced Handstand Series
https://bit.ly/HSSeries21
July 11, 18, 25, Aug 1

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

100m Run

10 Lat Scap Swings

20 BW Lunges

5 BB Strict Press-5 BB PP-5 BB Push Jerk

10 BB Power Snatch

2 Sets:

100m Run

6 WU BR Lunges

3 Warm UP Power Snatch

3 Warm UP Back Squats

4-6 Pull Up Variation

Venus & Serena (Time)

3 Rounds:

10 Power Snatch

4-100m Shuttle Sprints 50/50-Alt

16 Back Rack Lunges

-Then

50/40/35 Pull Up Variation

-Then

3 Rounds:

14 STOVH

4-100m Shuttle Sprints

16 Back Squats

RX+ 165/115 Bar Muscle Ups

RX 125/85 CTBPU OR 1 for 2 Bar MU

M45+ 115/75 Pull Ups

M50+ 105/65 Pull Ups

M60+ 75/45 Ring Row OR Pull Ups

*30 min time cap

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing