WOD

09-19-19

By September 19, 2019 No Comments

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 min bike-:20 mod :20 hard :20 easy

1 min row- :20 mod :20 hard :20 easy

8-10 Burpee

The Autobahn II (6 Rounds for reps)

6-4 Minute Rounds:

RX+

20 Burpees

Max Calorie Bike In Remaining Time

-1 Min Rest

20 Burpees

Max Calorie Row In Remaining Time

-1 Min Rest

RX

15 Burpees

Max Calorie Bike In Remaining Time

-1 Min Rest

15 Burpees

Max Calorie Row In Remaining Time

-1 Min Rest

SADPTD:

15 MB Burpee 14lb

Max Cal Bike in remaining time

-1 min rest

15 MB Burpee

Max Cal Row in remaining time

-1 min rest

*burpee to row = 1 round, Burpee to bike = 1 round.

**Scale: Burpee to 300/250m ski or 20 Box Jump
SADPTD:

15 MB Burpee 14lb

Max Cal Bike in remaining time

-1 min rest

15 MB Burpee

Max Cal Row in remaining time

-1 min rest

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Calf/Hamstring Smash w/ ball or KB: 3 min per side