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WOD

01-23-20

By January 23, 2020No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

2 Rounds:

200m Run

1 min row :20 mod :20 hard :20 easy

Max Cal Row in 30 minutes w/partner run (AMRAP – Reps)

AMRAP 30: Partner WOD

Max Calorie Row.

At 3..2..1..Go..Partner A will begin rowing for Calories, partner B will Run 200m, when partner B returns from Run they will switch out on the rower with partner A and partner A will run 200m and so on. Continue for max calories in 30 minutes.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Calf Smash w/ KB: 5 min per side