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WOD

01-27-21

By January 27, 2022No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

Row :60 Easy-Rd2 Moderate- Rd3 Hard

Bike : 60 Easy-Rd2 Moderate-Rd3 Hard

12-18 Bicycle Kicks

10 Sit Ups

8 Burpee Rd2&3 6 BFB

Harry Potter (4 Rounds for time)

4 Rounds: E8MOM

RX+

20/16 Calorie Row

30 Bicycle Kicks

20 Box Facing Burpee 24/20″

30 Sit Ups

20/16 Calorie Bike

RX

18/14 Calorie Row 60+ 16/12

30 Bicycle Kicks 50+ 24

20 Box Facing Burpee 24/20″ 50+ Step 60+20/16 Step

24 Sit Ups 60+ 20 Sit Ups

18/14 Calorie Bike 60+ 16/12

*Bicycle Kick ROM ends when opposite elbow touches opposite knee, leg to full extension.

Scale: Bike/Row Cals, BK ROM, Sit up ROM, Reg Burpee

Cool Down

1. 800m Walk with friends

2. Psoas Smash: 5 min ea side

3. Pec Smash: 5 min ea side