01-30-20

Announcements

Sunday February 9th – Open Gym is moved to 8:00am-10:00am

CrossFit Blade – CrossFit

View Public Whiteboard

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