Skip to main content
WOD

07-06-21

By July 6, 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

Metcon (Weight)

EMOM 12:

1. 8-10 DB Push Press- Choose wt

2. UB Set Reverse Grip Chin Ups (3minimum)

3. :30 Hollow Hold

*Scale Chin Ups to Reverse Grip Jumping Chin Ups 6-8 Reps

Gymnasty (AMRAP – Rounds and Reps)

AMRAP 10 RX +

2 Bar Muscle Ups

4 4″ Deficit HSPU

6 KTE

AMRAP 10 RX

4 CTB Pull Ups

4 HSPU

6 KTE

Scale 1:

4 pull ups

6 Pike Press

6 KTE attempt or 8 V-Up(Strict)

Scale 2:

6 Ring Row

6 Pike Press or BB Press

8 V-Up

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Forearm Smash w/ball: 5 min ea side

4. Wall Splits: 5 min hold + nose breathing