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WOD

11-24-20

By November 24, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (2 Rounds for reps)

EMOM 16:

1. RX+ 200m Run-RX 100m Run

2. 10-12 DBL KB Romanian DL- Choose wt.

3. 200/100m Run

4. UB Set RX+ SCTBPU-RX Strict Pull UPs

*Record KB Load used as reps Ex; 2 53lb KBs = 53 reps, record total pull up reps

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Scale: 400m Row For Run, KB load, Pull UPs to Seated Ring PU OR Ring Row

*BENCHMARK CROSSFIT WORKOUT

**3 YEARS SINCE OUR LAST HELEN TEST.. LET”S GOOO!!

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Forearm smash w/ ball: 5 min ea side