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WOD

11-23-21

By November 23, 2021No Comments

Blade Method Fitness – CrossFit

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Warm-up

3 min bike: :60 mod :20 hard :40 easy :20 hard :40 easy

10 Lat/Scap Swings

10 SA DB Strict Press-Light

10 Russian Swings

2-3 Rounds:

1-2 PU Variation

2-4 Push Up Variation

4-6 Warm UP KBS Then Working KBS

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
HERO WORKOUT!

Scale 1:

2 Bar Muscle Up

4 HSPU

8 KBS 70/53 OR 53/35

Scale 2:

4 CTBPU

4 HSPU

8 KBS 53/35

Scale: 3

4 Pull Ups

4 Pike Press

8 KBS 44/26

Scale 4:

4 Seated Ring Pull Up

4 Push Up/Box Push Up

8 KBS 44/26 – 35/18

Cool Down

1. 400-800m Walk with friends

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Forearm Smash: 5 min ea side