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WOD

10-28-19

By October 27, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

200m Run

10 BB Front Squat

10 Lat Scap Swings

200m Run

5 Warm Up Front Squat

6 Warm Up T2B Variation

5 Warm Up Front Squat

6 Warm UP T2B Variation

100m Sprint

Ben & Madi (6 Rounds for time)

6 Rounds: E4MOM

RX+

7 Front Squats 165/115

13 Toes to Bar

200m Run

RX

7 Front Squats 135/85 M50+ 115/75 M60+95/55

13 KKR OR 7 T2B

200m Run

SADPTD:

7 Matador Dips

13 Ring Hip Raises

100m Roll

Scale: FS Load ~50-60%, KKR to V-Ups, Run to 250/200m Row.
Coach Ben and his wife Madison joined us 6 years ago in July of 2013. Ben has been a coach with Blade for the past 5+ years and we are so grateful for the years we’ve had with them both. We wish them the best of luck on this new chapter of their lives as their family begins a new journey in Minnesota.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side