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WOD

09-24-20

By September 24, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

2 Rounds:

1 min bike-moderate

1 min row- moderate

8 burpees

10 sit ups

Tiffany is 49! (Time)

Happy Birthday Tiffany!!

RX+

49/40 Calorie Bike

49 Sit Ups

49/40 Calorie Row

49 Sit Ups

49 Burpees

49 Sit Ups

49/40 Calorie Row

49 Sit Ups

49/40 Calorie Bike

RX= 49/35 Calorie Bike/Row & 35 Sit Ups.

Metcon (Time)

Tiffany is 49! Virtual Fit

49 10m Shuttle Sprints

49 Sit Ups

49 Grasshoppers

49 Sit Ups

49 Burpees

49 Sit Ups

49 Grasshoppers

49 Sit Ups

49 10m Shuttle Sprints

RX= 35 Sit Ups, Partial Range Grasshoppers.

Cool Down

1. Hamstring Floss: 3 min ea side

2. Hip Floss: 3 min ea side

3. Hip smash w/ Psoas: 5 min ea side

4. Calf smath w/ KB: 5 min ea side