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WOD

11-09-21

By November 9, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

10 SL V-Ups

2 Rounds:

200m Run

4-8 T2B

Gut Punch (Time)

RX+

1 Mile Run

50 Toes to Bar

800m Run

40 Toes to Bar

400m Run

30 Toes to Bar

200m Run

20 Toes to Bar

RX

1 Mile Run

30 Toes to Bar

800m Run

20 Toes to Bar

400m Run

15 Toes to Bar

200m Run

10 Toes to Bar

Scale: Row for Run: 1500/1250m-1000/800m-500/450m-250/200m. KKR, MB V-Ups OR V-Ups for T2B.

*30 min time cap

Cool Down

1. 400m Walk

2. Hamstring Floss: 3 min ea side

3. Pec Floss: 3 min ea side

4. Foreamarm Smash: 5 min ea side

1-Mile Run (Time)

Max Effort 1-Mile Run