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WOD

4/20/21

By April 20, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2:30 Bike- :60 Moderate :30 easy :30 Hard :30 Recover

20 in-out plate jumps

10 Lat Scap Swings

10 SA DB Strict Press- Light

5 Burpees

2 Rounds:

20 Jump Rope

6 Warm UP DB C&J

6 Warm UP DB BP DL

3-5 Pull Up Variation

Janis Joplin (AMRAP – Rounds and Reps)

AMRAP 20:

RX+

50 Double Unders

10 DB Clean & Jerk 50/35

8 DB Burpee Deadlift 50/35

6/4 Ring Muscle Ups

RX

50 DU OR 100 Single Unders

10 DB Clean & Jerk 35/25/20 M60+ 30/15

8 DB Burpee Deadlift 35/25/20 M60+ 30/15

6/4 Bar Muscle Ups OR 12/8 CTBPU M50+ Pull Ups

Scale: DB load, Pull Ups to seated Ring Pull Up OR Ring Row. Jump Rope to 10/7 Cal Ski

Cool Down

1. 5-10 min bike

2. Hamstring Floss: 3min ea side

3. Hip Floss: 3 min ea side

4. Forearm Smash: 5 min ea side