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WOD

06-29-21

By June 29, 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

2 Rounds:

:60 Row Moderate to hard

10 Lat Scap swings RD2: 6-8 T2B Variation

10 BB HPC RD2: 6-8 Warm Up HPC

The Stamp Act II (5 Rounds for time)

5 Rounds: E5MOM

RX+

18/15 Calorie Row

15 Toes to Bar

12 Hang Power Clean 135/95

RX

16/12 Calorie Row

10 Toes to Bar

10 Hang Power Clean 115/75

M45+105/65 M55+95/55 60+ 85/45 KKR

Scale: Row Cal, T2B to KKR OR V-Ups, HPC load.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3min ea side

3. Hamstring Floss: 3min ea side

4. Forearm Smash: 5min ea side