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WOD

11-26-19

By November 25, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

2 Rounds:

Row :20 mod :20 hard :20 easy

10 Lat Scap swings RD2: 6-8 PU Variation

8 WU DB DL

6 WU DB PC

6 WU DB PP

1 Round:

:30 Row Hard

6-8 working PU variation

6 DB Power Clean

4 DB Push Press

The Strenuous Life (6 Rounds for time)

6 Rounds: E5MOM

RX+

15/12 Calorie Row

12 CTBPU

10 DB Deadlift 50/35

8 DB Power Clean 50/35

6 DB Push Press 50/35

RX

15/12 Calorie Row SADPTD: 8 Cal Row

12/10 Pull Ups

10 DB Deadlift 35/20

8 DB Power Clean 35/20

6 DB Push Press 35/20

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Glute Smash w/ ball: 3 min per side

4. 3 POS shoulder floss: 3 min per side