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WOD

12/21/21

By December 21, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

200m Run

10 Lat Scap Swings

10 SA DB Strict Press ea side-Light

10 DB Romanian Deadlift

-Warm UP T2B & HSPU

-Warm Up DL to working load

200m Run

5-8 Toes to Bar

5 HSPU variation

3 Deadlift

200m Run

Welcome to the Machine (5 Rounds for time)

5 Rounds: E6MOM

RX+

15 Toes to Bar

10 DHSPU 4/2″

5 Deadlift 295/205

400m Run

RX

12 Toes to Bar

10 HSPU OR 15/10 Push Ups

5 Deadlift 245/165 M50+ 205/135 M60+ 165/105

400m Run OR 500/450m Row M60+ 200m Run

Scale: T2B to MB V-Up OR V-Up, Push Ups to Box, DL Load, Run distance.

Cool Down

1. 800m Walk with friends

2. Hamstring Floss: 3 min ea side

3. 3 POS Shoulder Floss: 3 min ea side

4. Forearm Smash: 5 min ea side