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WOD

07-19-21

By July 19, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Min Bike: :60 mod :20 Hard :40 Easy

:60 KB Squat Hold

10 SA DB Strict Press ea side-Light

2 Sets:

:20 Bike Hard :40 Recover

10 BB Thruster Set 2: 8-10 Warm Up Thruster

5 Burpees

Kalsu (Time)

For Time:

100 Thrusters, 135# / 95#

*Perform 5 Burpees Every Minute on the Minute*
In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)
To learn more about Kalsu click here

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