WOD

04-15-19

By April 15, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

RD1:

200m Run

10 BB SDHP

10 BB OVHS

RD2:

200m Run

6 Warm Up SDHP

6 Warm Up OVHS

RD3:

200m Run

6 Working SDHP

6 Working OVHS

Dream Weaver (4 Rounds for time)

-Minute 0:00-8:00:

800m Run

25 Sumo Deadlift High Pull

25 Overhead Squats

-Minute 8:00-14:00:

400m Run

20 Sumo Deadlift High Pull

20 Overhead Squats

-Minute 14:00-18:00

200m Run

15 Sumo Deadlift High Pull

15 Overhead Squats

-Minute 18:00-20:00

100m Run

10 Sumo Deadlift High Pull

10 Overhead Squats

RX+ = 95/65

RX = 75/55

M55+ = 65/45

Scale: BB load for both movements, Front Squat for OVHS, Row: 800/750m, 500/450m, 250/200m, 125/100m for runs.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per leg

3. Hip Floss: 3 min perl leg

4. Shoulder Floss: 3 min per side

5. Pigeon Stretch: 4 min per side