Blade Method Fitness – CrossFit
Walter & Donny (Time)
Partner WOD:
RX+
100 Wall Balls 20/14(10ft)
80 Toes to Bar
100 Wall Balls
60 Hang Power Snatch 135/95
100 Wall Balls
40/30/35 Muscle Ups
RX
100 Wall Balls 20/14 55+ 14/10
80 Toes to Bar 55+ 60 T2B
100 Wall Balls
60 Hang Power Snatch 115/75 45+ 95/65 55+ 75/55
100 Wall Balls
60/50/55 CTBPU M45+ Pull Ups
Scale: WB load and reps to 75 each round for newer athletes. T2B to KKR or V-Ups, HPS load, PU to seated ring pull ups.
*On T2B, if a 55+ athlete is mixed with a younger athlete their total T2B would be 70.
**30 Min Time Cap
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min ea side
3. 3 POS Shoulder Floss: 3 min ea side
4. Pigeon Stretch: 3 min ea side
