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WOD

07-22-21

By July 22, 2021No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

:60 Row- increse intensity ea round

10 Sit Ups

Partner: 200-150-100 Row/SU (Time)

RX+ Partner

200/150/175 Calorie Row

200 Sit Ups

150/120/135 Calorie Row

150 Sit Ups

100/70/85 Calorie Row

100 Sit Ups

50/35/42 Calorie Row

RX Solo

100/75 Calorie Row

100 Sit Ups

75/60 Calorie Row

75 Sit Ups

50/35 Calorie Row

50 Sit Ups

25/17 Calorie Row

25 Sit Ups

Row= Every 20 cals 20/15 Cals :60 Rest

Sit Ups = Every 20 Reps :30 Rest

Cool Down

1. Walk around building with friends

2. Wall Quad Stretch: 3 min ea side

3. Pigeon Stretch: 3 min ea side

4. Psoas Smash: 5 mn ea side