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WOD

08-28-20

By August 28, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

1 min bike :20 mod :20 hard :20 easy

10 BB DL

10 BB Strict Press

10 BB Push Press

Warm Up to Deadlift Load

:30 Bike Sprint- :30 Recover

4 Deadlift

6-10 Push Up Variation

Lime and the Cococunt (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30/24/27 Calorie Bike

24 HSPU

16 Deadlift 225/155

RX

30/20/25 Calorie Bike

24 1 AM HSPU OR HR Push Ups

16 Deadlift 185/125 M50+ 165/105 M60+ 155/85

Scale: Bike Cals, Push Ups to box, DL load

Metcon (6 Rounds for time)

Lime and the Coconut: Virtual Fit

6 Rounds: E4MOM

RX+

200m Run

12 HSPU

12 DB Deadlift 50/35

RX

200m Run

12 1am HSPU OR 12 Hand Release Push Ups

12 DB Deadlift 35/25/20

Scale: 200m Run to 18 Burpees OR Up Downs, Push Ups to elevated push up. Deadlift to Jumping Lunges.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Psoas Smash w/ Pso-Rite OR KB: 5 min ea side