WOD

07-02-19

By July 2, 2019 No Comments

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

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Warm-up

3 Rounds:

Row :20 Mod :20 Hard :20 Easy

6-8 Burpee

Rd1: Lat Scap Swing

Rd2: 4-6 WU PU Variation

Rd3: 3-6 Working PU Variation

Ghost Soldiers (15 Rounds for reps)

5 Rounds:

1 Min ME Calorie Row

1 Min Rest

1 Min ME Burpee

1 Min Rest

1 Min ME Pull Up Variation

RX+= Ring Muscle Up

RX = Bar Muscle Up OR 2 for 1 CTBPU

Scale 1: Pull Ups

Scale 2: Seated Strict Ring Pull Up

Scale 3: Ring Row

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Shoulder/Pec/Lat Floss: 4 min per side

4. Pec Smash w/ ball: 5 min per side