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WOD

07-02-21

By July 2, 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

Row :20 Mod :20 Hard :20 Easy

10 Lat Scap Swings

16 BW Step Back Lunge

10 SA DB Press ea side- light

2 Rounds:

:20 Row Sprint :40 Easy

6 Warm UP Lunge 6 Working Lunge

6-8 PU Variation

6-8 Push Up Variation

Lexington & Concord II (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

40/32/36 Calorie Row

30 CTBPU

40 FR Step Back Lunge 2 X 50/35

30 HSPU

RX

40/28/32 Calorie Row

30 Pull Ups

40 FR Step Back Lunge 2 X 35/25/20

30 Push Ups OR 1 AM HSPU

Scale: PU to SRPU OR Ring Row, Lunge weight OR BW Lunge, Push UPs to Box.

Cool Down

1. 5-10 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side