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WOD

11-01-21

By November 1, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 min bike: :60 mod :20 Hard :40 Easy

10 Air Squats

10 Lat/Scap Swings

5 Burpees

10 Wall Balls

6-8 Pull Up Variation

5 Burpees

BACASTRONG 9 (AMRAP – Rounds and Reps)

Join together as a community as we continue to pray and battle with Anthony in his new fight.

AMRAP 33:

RX+

33 Wall Ball 20/14

33 Pull Ups

33 Burpees

RX

33 Wall Ball 14/10 M55+ 10/6

33 Ring Rows

33 Step Burpee

Scale: WB load OR Air Squats, Burpee to Up-Down

Cool Down

1. 800m Walk with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder/Peck Floss: 3 min ea side