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WOD

01-21-21

By January 21, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

:45 Bike- increase intensity ea round

5 SS- increase speed ea round

:45 Row-increase intensity ea round

Henry Tudor (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

18/15 Calorie Row

9- 10m Shuttle Sprints

15/12 Calorie Bike

RX

15/12 Calorie Row

7- 10m Shuttle Sprints

12/9 Calorie BIke

M50+

12/9 Calorie Row

7- 10m Shuttle Sprints

10/7 Calorie Bike

Scale: 10m Shuttle Sprint for 10/8 Cal Ski or 10 Burpee

Cool Down

1. Walk around building with friends.. breathe in the rainy air and all it’s glory

2. Wall Quad stretch: 3 min ea side

3. Calf Smash: 5 min ea side