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WOD

07-03-14

By July 3, 2020No Comments1 min read

Announcements

Crossfit Kids Summer Camps
https://theblademethod.typeform.com/to/PvFVtX
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

Bike :20 mod :20 hard :20 easy

10 lat scap swings

10 BW step back lunge

10 SA KB Press- Light

2 Rounds:

Bike :15 sprint :15 Recover

6 Warm Up Lunge 6 Working Lunge RD2

6-8 Pull UP Variation

6-8 Push Up Variation

Lexington & Concord (AMRAP – Rounds and Reps)

AMRAP 25: Partner WOD

RX+

40/32/36 Calorie Bike

30 CTBPU

40 FR Rack Step Back Lunge 2 X 50/35

30 HSPU

RX

40/28/32 Calorie Bike

30 Pull Ups

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

30 Push Ups OR 1 abmat HSPU

Scale: PU to Seated RPU OR Ring Row, Lunge weight OR BW Lunge, Push Ups to Box.

Metcon (Time)

Lexington & Concord: Virtual Fit

5 Rounds:

RX+

30 Air Jump Squats

20 Plank Get Ups

30 Walking Lunges

15 HSPU

:60 Rest

RX

30 Air Squats

20 Plank Get Ups

30 Step Back Lunges

15 Push Ups

:60 Rest

Scale: Reps of ea movement, Push Ups to Box.

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 min ea side

3. Pigoen Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side