Skip to main content
WOD

10-15-21

By October 15, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 min bike: :60 mod :20 hard :40 easy

8 BB Power Clean

8 BB Push Press

8 BB Back Lunges

20 shoulder taps

100m jog

Warm Up Complex to working weight

200m Run

Warm Up HSW/BC

Boone & Crockett (AMRAP – Rounds and Reps)

AMRAP 24:

8 Power Clean

8 STOVH

8 FR Step Back Lunges

*Each partner performs 1 complex-Then

RX+ 30′ HSW each, RX 15′ HSW ea or 30′ Bear Crawl-Then

200m Run Each

RX+ 135/95

RX 115/75

M50+ 95/65

M60+ 75/45

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Pigeon Stretch: 3 min ea side