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WOD

12-15-20

By December 15, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 warm up DB DL

10 warm up DB C&J

10 warm up DB STOVH

200m Run

5 working load of ea movement

200m Run

Yellow Submarine (Time)

RX+

400m Run

40 DB Clean & Jerk 50/35

200m Run

40 Knees to Elbow

200m Run

40 DB Deadlift 50/35

200m Run

40 Knees to Elbow

200m Run

40 DB Shoulder to OVH 50/35

400m Run

RX

400m Run

40 DB Clean & Jerk 35/20/25

200m Run

30 Knees to Elbow

200m Run

40 DB Deadlift 35/20/25

200m Run

30 Knees to Elbow

200m Run

40 DB Shldr to OVH 35/20/25

400m Run

*30 min time cap

Scale: Run 400m Run to 500/450m row, 200m Run to 250/200m Row, DB load for all 3 movements, KTE to KKR or V-Up/Suitcase

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. 3 POS Shoulder Floss: 3min ea side