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WOD

12-10-18

By December 8, 2019No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

200m Run

100 BB OVHS

200m Run

5 Warm Up OVHS

5 Working Load OVHS

3-5 OVHS @ 10-20lbs over WOD weight

200m Run

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*CrossFit Benchmark*

Scale: OVHS Load, Run to 500/450m Row

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side