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WOD

03-11-21

By March 11, 2021No Comments1 min read

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

:60 Bike- Moderate

100m Run

10 Sit Ups

:20 Bike Hard :40 Recover

100m Run Harder

10 Sit Ups

:15 Bike Sprint

100m Sprint

Alladin & Jasmine (Time)

RX+

100/70/85 Calorie Bike

100 MB Sit Ups 20/14

100m Sprint X 20 (alternating 50/50)

100 MB Sit Ups 20/14

100/70/85 Calorie Bike

RX

100/70/85 Calorie Bike

100 Sit Ups

100m Sprint X 20 (alternating 50/50)

100 Sit Ups

100/70/85 Calorie Bike

Scale: Bike Cals, Sprints #, Sit Up ROM

Cool Down

1. Walk around building with friends, cheer on classmates

2. Hip Floss: 3 min ea side

3. Psoas Smash w/ KB: 5 min ea side

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