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WOD

10-07-19

By October 7, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

RD1:

:90-2 min bike

8-10 BB Thruster

5 even pace burpee

10 lat/scap activators

RD2:

5 Warm Up load Thruster

5 even pace Bar Over Burpee

6 T2B/KKR/V-Up

100m Run

RD3:

3-4 warm up or working load Thruster

6 BOB AFAP

5-6 T2B/KKR/V-Up

100m Sprint

Colonel Mustard (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

6 Thrusters 135/95

9 Bar Over Burpee

12 Toes to Bar

100m Run

RX

6 Thrusters 115/75

9 Bar Over Burpee

10 Toes to Bar

100m Run

M45+

6 Thrusters 95/65 55+ 75/55

9 Bar Over Burpee

8 Toes to Bar

100m Run

M55+

6 Thrusters 75/55

9 Burpees

8 Toes to Bar or 12 KKR

100m Run

Scale: Thruster load, Reg burpee, 8 T2B to 12 KKR, Run to 12/8 Calorie Bike

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss

3. Couch/Wall Quad Stretch: 3 Min ea

4. Pigeon Stretch: 3 Min ea