WOD

06-10-19

By June 10, 2019 No Comments

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

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Warm-up

1 Min Row- :20 mod :20 hard :20 easy

10 Lat/Scap Swings

10 Air Squats

2 RDS:

Working Cal # Row

6-8 PU Variation

RD1: 6-8 WU load DBFS

RD2: 6-8 Working load DBFS

Pauly Walnuts (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

18/15 Calorie Row

12 CTBPU

9 DBL DB FR Squat 50/35

RX

16/12 Calorie Row

12/10 Pull Ups

9 DBL DB FR Squat 35/20

M55+

15/10 Calorie Row

10/8 Pull Ups

9 DBL DB FR Squat 25/15

SADPTD:

10 Cal Row

8 Matador pull ups

8 WTD Back Extensions 10#

Scale: Cal Row to 1 min max, Pull Ups to 10/8 SRPU OR 12 Ring Rows, DB load OR Goblet Squat OR Air Squat.

Cool Down

1. 5 Min Bike

2. Wall Quad Stretch: 3 Min/side

3. Pigeon Stretch: 3 Min/side

4. Lat/Shoulder Floos: 3 Min/side