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WOD

02-18-21

By February 18, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

200m Run-easy-mod-hard

:30 Bike-easy-mod-hard

:30 Rest

The Autobahn III (5 Rounds for reps)

5-4 minute rounds of:

400m run

Amrap Cal Bike In Remaining Time

-2 min rest between rounds

At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Bike Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.

Scale run for row 500/450m Row

The Autobahn III (5 Rounds for reps)

5-4 minute rounds of:

400m run

Amrap Cal Bike In Remaining Time

-2 min rest between rounds

At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Bike Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.

Scale run for row 500/450m Row

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Wall Quad Stretch: 3 min ea side

4. Wall Splits: 5 min hold + nose breathing