CrossFit Blade – CrossFit
Warm-up
2 Rounds:
:60 Row- moderate
:60 Bike- moderate
200m Run
William Wallace (Time)
2K Row
3 Mile Bike
1 Mile Run
Scale: 1 Mile Run to 800m. 100 Burpees OR 1500m Ski for any of the 3 movements.
Cool Down
1. Hamstring Floss: 2 min per side
2. Ankle Floss: 2 min per side
3. Hip Floss: 2 min per side
4. Saddle Stretch: 2 min hold (single or double leg)
Metcon (Time)
Virtual Fit:
5K Row OR 5K Run
5k Row (Time)
Max Effort 5k Row
Virtual Fit
5k Run (Time)
Max Effort 5k Run
Virtual Fit
