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WOD

07-13-21

By July 13, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

1 min row :20 mod :20 hard :20 easy

10 SA Strict PResss Ea Arm

10 Lat/Scap swings

5 strict V-Ups

2 Rounds:

1 min row: working pace

10 WU DP STOVH RD2: Working DB STOVH

8 WU Pull Up Variation

6 WU T2B Variation

Flux Capacitor (6 Rounds for time)

6 Rounds: E5MOM

RX+

18/15 Calorie Row

15 DB STOVH 50/35

12 CTBPU

9 Toes to Bar

RX

18/14 Calorie Row

15 DB STOVH 35/20

12/10 Pull Ups

9 Toes to Bar

M60+

16/12 Calorie Row

12 DB STOVH 30/15

10 Seated Ring Pull Up

9 Kipping Knee Raise

Scale: Row Cals ~ 1 min, STOVH load, PU to Seated RPU or Ring Row, T2B to KKR, V-Ups OR Suit Cases

Cool Down

1. 5 min bike

2. 3 POS Shoulder Floss: 3 min ea side

3. Lat Smash w/Roller: 5 min ea side

4. Forearm smash w/ball: 5 min ea side