WOD

09-12-19

By September 12, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Round:

:15 easy :15 Hard :30 Recovery

:60 Rest

10 RDS: E3MOM 15/12 Cal BIke (10 Rounds for time)

For maximal effort each round. For 10 rounds , Every 3 minutes Bike 15m/12w Calories for Time
*Each Round is for maximum effort. If done correctly the athlete should need the full 2-2.5 minutes recovery. Goal is to hit the same number every round.

10 RDS: E3MOM 15/12 Cal BIke (10 Rounds for time)

For maximal effort each round. For 10 rounds , Every 3 minutes Bike 15m/12w Calories for Time
*Each Round is for maximum effort. If done correctly the athlete should need the full 2-2.5 minutes recovery. Goal is to hit the same number every round.

Cool Down

1. Lay on the floor contemplating your life

2. When you have it figured out

3. Walk around with friends talking about things you will start to do better

4. Smash and Wall Stretch your quads.