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WOD

09-05-19

By September 5, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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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.
**1 YEAR RE-TEST!**

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