WOD

09-20-19

By September 20, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

200m Run

10 WU Plate Load G2OVH

8 Push Up Variation

12 WU Plat Load Lunges

10 Lat Scap Swings

200m Run

10 Working Load & Variation of each movement

Brad & Angelina (Time)

RX+

80 Plate Ground to Overhead 45/35

200m Run-Alternating

80 HSPU

200m Run-Alternating

80 OVH Walking Lunge 45/35

200m Run-Alternating

80 OVH Walking Lunge 45/35

200m Run-Alternating

80 CTBPU

200m Run-Alternating

80 Plate Ground to Overhead 45/35

RX

80 Plate Ground to Overhead 45/25 55+ 25/15

200m Run-Alternating

80/60/70 Push Ups 55+ 60/40/50

200m Run-Alternating

80 OVH Walking Lunge 45/25 55+ 25/15

200m Run-Alternating

80 OVH Walking Lunge 45/25 55+ 25/15

200m Run-Alternating

80/60/70 Pull Ups 55+ 60/40/50

200m Run-Alternating

80 Plate Ground to Overhead 45/25 55+ 25/15

Scale: Run to 250/200m Row, Plate load for G2OVH & Lunges OR Front Hold Lunge OR BWL, Push Ups to Box, Pull Ups to Seated ring PU or Ring Row.

*30 Min Time Cap
SADPTD:

40 Plate G2OVH 15

100m Roll

30 Push Ups

100m Roll

40′ DB Crawl 20

100m Roll

40′ DB Crawl 20

100m Roll

30 Ring Pull Up

100m Roll

40 Plate G2OVH 15

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min per side

3. Hamstring Floss: 3 min per side

4. Wall Splits: 3 min per side

5. Wall Quad Stretch: 3 min per side