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WOD

12-17-21

By December 17, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 row moderate

10 lat cap swings

16 BW step Back Lunge

10 Good Mornings

:60 :20 hard :40 mod

6-8 T2B variation

6-8 Warm UP DB Snatch

6-8 Warm Up DB SBL

The Grinch Stole Christmas (AMRAP – Rounds and Reps)

AMRAP 24:

RX+

30/24/27 Calorie Row

16 SA DB Snatch 70/50

24 Toes to Bar

16 SA DB OVH Step Back Lunge

RX

30/24/27 Calorie Row

16 SA DB Snatch 50/35 M50+ 40/25 M60+ 35/20

20 Toes to Bar OR 20 MB V-Ups

16 SA DB OVH Step Back Lunge

Scale: DB load, T2B to KKR or MB V-Ups OR V-Ups

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Pigeon Stretch: 3 min ea side