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WOD

11-12-19

By November 11, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

2 Rounds:

1 Min Row: :20 mod :20 hard :20 easy

5 Push Ups

20 DU/SU

3-5 PU Variation

Warm Up KB FS RD2: Warm UP KB FS

EMOM 30: Row-Push Up-DU-Pull Up-KBFS (5 Rounds for reps)

EMOM 30: (5 Sets)

RX+

1. :45 Calorie Row

2. :45 Push Ups

3. :45 Double Under

4. :45 Strict Pull Up

5. :45 DBL KB Front Squat 70/53

6. Rest

RX

1. :45 Calorie Row

2. :45 Push Ups

3. :45 Double Under OR 2 for 1 SU

4. :45 Strict Pull Up

5. :45 DBL KB Front Squat 53/35 M55+44/26

6. Rest

SADPTD:

1. :45 Calorie Row

2. :45 Matador Dips

3. :45 Bull Rope

4. :45 Ring Pull Up

5. :45 MB to Lap 20#

6. Rest

*Every 5DU/10SU = 1 Rep, Athletes Have :45 to work for reps. Can work less than :45/min but not more than :45/min

**Score Total Reps for ea movement.

Scale: Push Up to Box, St Pull Up to Seated RPU OR Ring Row, KB FS Load.

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3 min per side

3. Pigeon Stretch: 3 min per side

4. Lat & Pec Floss: 3 min per side