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WOD

12-22-20

By December 22, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Metcon (4 Rounds for reps)

Quarantine PUMP:

4 Sets: (12 minutes)

:30 SA Bent Over Row- Right

:30 SA Bent Over Row-Left

:30 Rest

:30 SA Floor Press-Right

:30 SA Floor Press-Left

:30 Rest

RX+ 50/35

RX 35/25/20

*Score Total reps for ea round

Metcon (4 Rounds for reps)

Quarantine PUMP:

4 Sets: (12 minutes)

:30 SA Bent Over Row- Right

:30 SA Bent Over Row-Left

:30 Rest

:30 SA Floor Press-Right

:30 SA Floor Press-Left

:30 Rest

RX+ 50/35

RX 35/25/20

*Score Total reps for ea round

Christmas Quarantine 4 (Time)

100 SA Devil’s Press

E2MOM inc 0:00

10 DB/KB Plank Pull Throughs (5ea side alternating)

RX+ 50/35

RX 35/25/20

Scale: SA Devil’s Press to Reg Burpee, DB/KB Pull throughs to 20 Plank Shoulder taps

Cool Down

1. Lying T-Stretch: 5 min ea side

2. Seal Stretch: 1 min hold + Down Dog 1 min hold X 2 Sets

3. Wall Splits: 5 min hold + nose breathing