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WOD

10-28-21

By October 28, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

RD1:

8 Burpees

200m Row

RD2:

8 Box Over Box Jump

200m Row

RD3:

8 Burpee Over Box Jump

200m Run Row

Crouching Tiger (6 Rounds for time)

6 Rounds: E5MOM

RX+

15 Burpee Box Jump Over 24″

300/250m Row

10 Burpee Box Jump Over

RX

12 Burpee Box Jump Over 24/20″ M50+ Step 20/16″

300/225m Row

8 Burpee Box Jump Over

Scale: Reg Burpee, step over, Row distance.

Cool Down

1. 800m Walk with friends

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Wall splits + nose breathing: 5 min hold