WOD

06-06-19

By June 6, 2019 No Comments

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

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Warm-up

2 Rounds:

:60 Row

10-15 Sit Ups

20-30 Jump Rope Variation

10-20 Grasshoppers

:60 Bike

Sounds Expensive (5 Rounds for reps)

5 Rounds:

1 MIn ME Calorie Row

1 MIN ME Sit Ups

1 MIN ME Double Unders

1 MIN ME Grasshoppers

1 MIN ME Calorie Bike

-2 Min Rest

*Score each movement for reps

Scale: Sit Up ROM, 2 for 1 SU for DU, GH ROM.
*1 Year Re-Test

Cool Down

1. Walk around building with friends

2. Hip Floss: 3 min per side

3. Psoas Smash w/KB or PsoRite: 5 Min

4. Ankle Floss: 3 min per side