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WOD

11-15-19

By November 14, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

200m Run

5 Warm Up DL

10 Lat Scap Swings

10 BW Step Back Lunge

-Proceed to warm up DL & Lunge to starting load

100m Run

8 T2B Variation

100m Run

Bert & Ernie (Time)

Partner WOD:

RX+

60 Deadlift 275/185

8 100m Shuttle Sprint (alt)

50 Toes to Bar

8 100m Shuttle Sprint

60 FR Back Lunge 135/95

8 100m Shuttle Sprint

50 Toes to Bar

8 100m Shuttle Sprint

RX

60 Deadlift 225/155

8 100m Shuttle Sprint (alt)

40 Toes to Bar

8 100m Shuttle Sprint

60 FR Back Lunge 115/75

8 100m Shuttle Sprint

40 Toes to Bar

8 100m Shuttle Sprint

M50+

60 Deadlift 205/125

8 100m Shuttle Sprint (alt)

40 Toes to Bar

8 100m Shuttle Sprint

50 FR Back Lunge 95/55

8 100m Shuttle Sprint

40 Toes to Bar

8 100m Shuttle Sprint

Scale: DL load ~ 60%, Shuttle Sprint to 150/100m Row, T2B to KKR or V-Ups, FRBL load or BW lunge.

*30 min time Cap

Cool Down

1. 5 min bike

2. Wall Quad Stretch: 3 min per leg

3. Pigeon Stretch: 3 min per leg

4. Hamstring Floss: 3 min per leg