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WOD

08-30-19

By August 30, 2019No Comments1 min read

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

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Warm-up

1 Min Row-Moderate

10 Lat Scap Swings

6-8 Warm UP Push Up Variation

10 BW Step Back Lunge

1 Min Row – Harder

3-6 WU Pull Up Variation

6-8 Push Up Variation

8 WU DB Back Lunge

Sylas & Maddy’s (Time)

6 Rounds:

8/6/7 Ring Muscle Up

20 SA OVH Step Back Lunges 50/35

16/12/14 Strict HSPU

40/32/36 Calorie Row

RX

8/6/7 Bar MU OR 16 CTBPU-M/PU-F

20 SA OVH Step Back Lunges 35/20 60+ 25/15

16/12/14 HSPU OR 24/16/20 Push Ups

40/30/35 Calorie Row

Scale: Pull Ups to Seated Ring Pull Up,

DB load OR Goblet style OR BW Lunges, Push Ups to Box.

*DB Back Lunge = 1 DB 5R/5L

**30 Min Time Cap

Cool Down

1. Walk around building with friends

2. Pigeon Stretch: 3 min per side

3. 3 POS Shoulder floss: 3 min per side

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