CrossFit Blade – CrossFit
Warm-up
2 Rounds:
Bike :15 Mod :15 Hard :30 Easy
RD1: 6 Burpee RD2: 6 Burpee Over Paralette
6 10m Shuttle Sprint
Kill Bill (10 Rounds for time)
10 Rounds: Every 3 Minutes
RX+
12/10 Calorie Bike
10 Burpee Over Paralette
6 10m Shuttle Sprints
RX
10/8 Calorie BIke
8 Burpee Over Paralette
6 10m Shuttle Sprints
Scale: reps for ea movement, reg burpee, 10/7 cal row for sprints.
* virtual fit if no rower or bike do 40 DU/SU or object hops.. burpee over object
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Pec Smash w/ ball: 5 min per side
4. Wall Splits: 5 min hold