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WOD

04-15-21

By April 15, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

:60 Bike- Moderate

6 Burpee

100m jog

2 Rounds:

:15 Bike Sprint :30 Recover

4-6 Burpee Over Paralette

50m Jog 50m Sprint

:60 Rest

DUMBLEDORE (8 Rounds for time)

8 Rounds: Every 4 Minutes

RX+

15/12 Calorie Bike

10 Burpee Over Paralette

100m Sprint 50/50

RX

12/10 Cal Bike

8 Burpee Over Paralette

100m Sprint 50/50

M50+

12/9 Cal BIke

8 Burpee

100m Sprint 50/50

Scale: Bike Cal #, Burpee #, Sprint for 10/7 Cal Row

Cool Down

1. Walk around building with friends

2. Pec Smash w/ Ball: 5 min ea side

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

4. Wall Splits + nose breating: 5 min hold