WOD

05-07-19

By May 7, 2019 No Comments

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

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Warm-up

1 Round:

200m Run

10 KBS-Warm Up load

10 Lat Scap Activators

10 SA DB Strict Press-ea arm

2 Rounds:

200m Run

8-10 KBS-1 warm up load

6-8 Pull Up Variation

1 Wall Walk OR 10-15′ HS Walk

Woody Harrelson (5 Rounds for time)

5 Rounds: Every 6 Minutes

RX+

400m Run

20 KBS 70/53

15 CTBPU

10m HS Walk

RX

400m Run

20 KBS 53/35

15/12 Pull Ups

5m HS Walk

M50+

400m Run

20 KBS 44/26

12/9 Pull Ups

5m HS Walk OR 2 Wall Walks

M60+

400m Run

20 KBS 35/18

10/8 Pull Ups

1 Wall Walk

Scale: KB load, PU to seated Ring Pull Up OR Ring Row, Wall Walk to 10m Bear Crawl.

Cool Down

1. 5 min bike

2. Hamstring Floss: 3 min per side

3. Lat Floss: 3 min per side

4. Hip Floss: 3 min per side