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WOD

10-02-19

By October 2, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

Bike :20 mod :20 Hard :20 easy

10 BB Hang Power Clean

2 Rounds:

Bike :15 mod :15 hard :15 easy

3-5 Warm Up Hang Power Clean

The Punisher (10 Rounds for weight)

10 Rounds: Every 3 minutes

RX+

12/9 Calorie Bike

3 Hang Power Clean For Load

RX

10/8 Calorie Bike

3 Hang Power Clean For Load

SADPTD:

6 Calorie Bike

3 Power Clean For Load

Scale: Bike Cals ~:30-:40 Sec.

Cool Down

1. Walk around building with friends

2. 3 POS Shoulder Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side

Hang Power Clean (1 X 3)