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WOD

11-17-20

By November 17, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap activators

8 Burpees

3-5 strict pull ups

3-5 strict t2b

200m Run

6-8 warm up of each movement

200m Run

Pulp Fiction (5 Rounds for time)

5 Rounds: E6MOM

RX+

12 Burpee Over Box Jump 24″

15 CTBPU 45+ 12 CTBPU

200m Run

15 Toes to Bar

RX

12 Burpee Over Box Jump 24/20″

12/10 Pull Ups M50+ 10/8 Pull Ups

200m Run

12/10 Toes to Bar M50+ 10/8 T2B

Scale: Box Height &/OR Step Overs, Reg Burpee, Pull Ups to 10 Seated RIng Pull UPs OR Ring Row, Run distance, T2B to 12 KKR OR V-Ups.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Glute Smash w/ ball: 3 min per side

4. 3 POS shoulder floss: 3 min per side