CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
200m Run
:20 Bike Sprint :40 Recovery
HAPPY 4th OF JULY 2019!! (5 Rounds for time)
7 Rounds: Every 5 Minutes
RX+
400m Run
19/14 Calorie Bike
RX
200m Run
19/14 Calorie Bike
Scale: Bike Cals, Row distance.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Calf smash w/ Roller: 4 min per side
