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WOD

04-25-19

By April 25, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

3 Rounds:

1min bike :20 mod :20 hard :20 easy

8 sit ups

8 Grasshoppers

6-10m Shuttles

Penny Lane (4 Rounds for reps)

5 Rounds:

RX+

1 Min ME Calorie Bike

1 Min ME Sit Ups

1 Min ME Grasshoppers

1 Min ME Double Unders

-1 Minute Rest

RX

1 Min ME Calorie Bike

1 Min ME Sit Ups

1 Min ME Grasshoppers

1 Min ME Single Unders

-1 Minute Rest

Scale: GH ROM, SU ROM.

*Every 5 DU or SU = 1 Rep

**Score Total Reps for each movement.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 Min per side

3. Hip Floss: 3 Min per side

4. Calf smash w/ KB: 5 min per side