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WOD

08-18-20

By August 18, 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

8 SA DB Strict Press-Light

2 Rounds:

:30 Row Moderate

5 T2B Variation

5 WU DB Push Press RD2: 5 Working DB Push Press

3-4 Pull Up Variation

Return of the Jedi (5 Rounds for time)

5 Rounds: E5MOM

RX+

18/15 Cal Row

12 Toes to Bar

10 DB Push Press 50/35

6/5 Bar Muscle Up

RX

18/12 Calorie Row

10 Toes to Bar

10 DB Push Press 35/25/20

10/8 CTBPU M55+ Pull Ups

Scale: T2B to Knees to Chest, KKR OR V-Ups, DB load, Pull Ups to Seated Ring Pull Ups OR Ring Rows.

Metcon (5 Rounds for time)

Return of the Jedi: Virtual Fit

5 Rounds: E5MOM

200m Run

12 V-Ups

10 DB/KB Push Press

10 Bent Over Row

RX+ 50/35

RX 35/25/20

Scale: V-Ups to Suit Cases, DB load OR Push Ups, Bent Over Row Load OR Superman.

Cool Down

1. 5-10 min bike

2. 3 POS Shoulder Floss: 3 min per side

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

4. Wall Splits: 5 min hold + nose breathing