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WOD

10-26-21

By October 26, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

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

10 SA DB Strict Press- Light

10 lat scap swings

2 Sets:

:20 bike hard :40 recover

3-6 T2B Variation

3-6 HSPU Variation

Rob Roy (3 Rounds for reps)

5 Rounds: E3MOM

1 Min ME Toes to Bar

1 Min ME HSPU

1 Min ME Calorie Bike

-3 Min Rest

*RX+ = Strict HSPU

Scale: Toes to Bar to KKR, weighted V-Ups OR suit cases, HSPU to 1 abmat or pike press.

**Score total reps for each movement

Cool Down

1. 400m Walk

2. 3 POS Shoulder Floss: 3 min ea side

3. Forearm Smash w/ ball: 5 min ea side

4. Pec Smash w/ ball: 5 min ea side