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WOD

3-12-21 – 12.1 CF Games Open

By March 12, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

We will do a Dynamic Warmup in Class together, but if you want to come in earlier to do a little more…

4 Rounds:

1′ Bike

1′ Row

1′ Run

Full Crossover Symmetry Activation (90/90 – lat pulldown – chest press – V-Raise, T-Raise)

2 Rounds:

20 Plate Jumps

10 KB Presses

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

Cool Down

https://thereadystate.com/daily-maintenance/

claire.treanor

BladeMethod1