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