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WOD

08-11-20

By August 11, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

Row: :20 mod :20 hard :20 easy

10 Lat Scap Swings

5 Burpees

2 Rounds:

:30 Row- Mod

6-8 Pull Up Variation

5 Burpees

4-6 T2B Variation

Scottie Pippen (5 Rounds for time)

5 Rounds: E6MOM

RX+

15/12 Calorie Row

15 CTBPU

15 Burpees

15 Toes to Bar

RX

15/10 Calorie Row

12 Pull Ups M55+ 10 Pull Ups

12 Burpees M55+ Step Burpee

10 Toes to Bar M55+ KKR

Scale: Pull Ups to 10 Seated Ring Pull Up OR 12 Ring Rows, Burpees to step up or Up-Down, T2B to 12 KKR OR 12 V-Ups

Scottie Pippen (5 Rounds for time)

5 Rounds: E6MOM

RX+

15/12 Calorie Row

15 CTBPU

15 Burpees

15 Toes to Bar

RX

15/10 Calorie Row

12 Pull Ups M55+ 10 Pull Ups

12 Burpees M55+ Step Burpee

10 Toes to Bar M55+ KKR

Scale: Pull Ups to 10 Seated Ring Pull Up OR 12 Ring Rows, Burpees to step up or Up-Down, T2B to 12 KKR OR 12 V-Ups

Metcon (Time)

Scottie Pippen: Virtual Fit

5 Rounds: E6MOM

200m Run

15 Bent over row

15 Burpees

15 V-UPS

RX+ 50/35

RX 3525/20

Scale: Burpee#

Cool Down

1. 5-10 min bike

2. Lat Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Foreamrm smash w/ ball: 5 min per side