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WOD

08-20-19

By August 20, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

Rd1:

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

10 Lat Scap Activators

10 Plate Jumps

6 V-Ups

Rd2:

Wod Row #

3-5 PU Variation

6 BOBJ

6-8 T2B

Key Lime Pie (12 Rounds for reps)

EMOM 30:

RX+

1. 15/12 Calorie Row

2. Strict CTBPU

3. 12 Box Over Box Jump 30/24

4. Toes to Bar

5. Rest

RX

1. 15/10 Calorie Row

2. Strict Pull Up

3. 12 Box Over Box Jump 24/20

4. Toes to Bar

5. Rest

Scale: Cal Row ~:45sec, SPU to Seated Strict Ring Pull Up OR Ring Row, T2B to KKR, V-Ups or Suit Cases.

*Score = Total reps of Pull Up Variation & T2B Variation each round, PU & T2B can be in as many sets as possible as long as reps are completed within assigned minute.

Cool Down

1. walk around building with friends

2. Lat Floss: 3 min per side

3. Calf Smash: 5 min per side

4. Hip Floss: 3 min per side