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WOD

11-19-21

By November 19, 2021No Comments

Announcements

Thanksgiving – 6:00am 5K, 7:30am WOD RSVP in Wodify
Black Friday – 8:00-10:00am Open Gym

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

200m Run

10 BB Deadlift

10 Lat Scap Swings

10 SA DB Strict Press-Light

200m Run

Warm UP Deadlift to working load

Warm UP Gymnastics

Peanut Butter & Jelly (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

16 Deadlift 245/165

20 DHSPU 4/2″

24 Toes to Bar

200m Run-Alternating

RX

16 Deadlift 205/145 M50+185/125 M60+ 155/95

20 HSPU M50+ Push Ups

24 Toes to Bar M50+ 12 toes to bar (2for1)

200m Run-Alternating

Scale: DL load, Push Ups to Box, T2B to KKR OR MB VUP OR V-UP, 100m Run OR 250/200m Row

Cool Down

1. 5-10 min bike OR 800m Walk

2. Hamstring Floss: 3min ea side

3. Lat Floss: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing