Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Warm-up
3 Rounds:
Bike :20 Mod :20 hard :20 easy
12-18 Bicycle Kicks
Rd1: 8 Burpees Rd2&3: 6-8 Burpee Over Paralette
VOLDEMORT (6 Rounds for time)
6 rounds: Every 5 Minutes
RX+
20/15 Calorie Bike
40 Bicycle Kicks
20 Burpee Burpee Over Paralette
RX
6 Rounds: Every 5 Minutes
16/12 Calorie Bike
30 Bicycle Kicks
15 Burpee Over Paralette
M55+
14/10 Calorie Bike
30 Bicycle Kick
12 Burpees
*Scale: BK ROM, Burpee ROM and reps.
**Elbow touches knee on BK
*1 Year Re-Test*
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 min per leg
3. Pec Floss: 3 min per side
4. Wall Splits: 5 min hold
