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WOD

11-08-21

By November 8, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

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

12 air squats

10 lat scap swings

8 WU DB Snatch

6 Burpees

2 Sets:

8-10 WB working wt.

6-8 PU Variation

6-8 DB Snatch WU-Working

4-6 Burpees

Alfie Solomons (5 Rounds for time)

5 Rounds: Every 6 Minutes

RX+

20 Wall Balls 20/14(10ft)

15 Chest to Bar Pull Ups

20 DB Snatch 50/35

15 Burpees

RX

20 Wall Balls 20/14 55+ 14/10

12/10 Pull Ups 55+ 10/6

20 DB Snatch 35/20 55+ 30/15

12 Burpees

Scale: WB load, PU # OR Seated 8 Seated Ring Pull Ups OR 10 Ring Rows, DB Load, Burpee # or Up Downs.

Cool Down

1. 5-10 min bike

2. Wall Quad stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. 3 POS Shoulder Flos: 3 min ea side