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WOD

11-20-20

By November 20, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

1 min bike- moderate

10 BB Power Clean

8 SA DB/KB Strict Press

Warm Up to PC load

Warm Up Push Up Variation

:30 Bike- Hard

4 Power Clean

3-4 Working Push Up Variation

Steve Urkel & Carl Winslow (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30/24/27 Calorie Bike

16 Power Clean 165/115

14 Strict DSHPU 2/1″

RX

30/20/25 Calorie Bike

16 Power Clean 135/95 M45+ 125/85 M50+ 115/75 M55+ 95/65 M60+ 85/55

14 DHSPU 2/1″ M45+ HSPU M50+ 1 abmat HSPU M55+ Push Ups

Scale: PC load, HSPU to 2 for 1 Floor OR Box Push Ups.

*30 min time cap.

Cool Down

1. Cheer on your mates

2. 3 POS Shoulder Floss: 3 min ea side

3. Hamstring Floss: 3 min ea side

4. Wall Quad Stretch: 3 min ea side