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WOD

07-16-21

By July 16, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

10 Lat Scap Swings

10 BB PC

10 BB Back Rack Lunge

10ea side SA DB Strict Press

2 Sets:

3-5 WU Pull Up Variation

3-5 Warm Up PC

4-6 Warm UP BRL

6-8 WU Push Up Variation

Nina & Nico (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

12 Bar Muscle Up

14 Power Clean 165/115

16 Back Rack Lunge 165/115

20 DHSPU 4/2″ 2Green/1Green

RX

6 Bar MU OR 12 CTBPU

14 Power Clean

16 Back Rack Lunge

20 HSPU M45+ Push Ups

Loads: 135/95 M45+ 125/85 M50+115/75, Pull Ups M60+ 85/45, Ring Row, Push Ups to Box

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Floss: 3 min ea side