Skip to main content
WOD

01-06-22

By January 6, 2022No Comments

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Run

:60 Row Rd1: Easy Rd2: Moderate Rd3: Hard

The Autobahn IV (5 Rounds for reps)

5-4 minute rounds of:

400m run

Amrap Calorie Row In Remaining Time

-2 min rest between rounds

RX = .6/.5 Mile Bike instead of Run.

At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Row Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.

Scale: 200m Run

Cool Down

1. 800m Walk with friends

2. Hip/Psoas Smash w/KB: 5 min ea side

3. Calf Smash w/KB: 5 min ea side