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WOD

10-22-20

By October 22, 2020No Comments1 min read

Announcements

2020 Blade Games ~ Oct. 24th, 8 am-1 pm
sign up here https://theblademethod.typeform.com/to/HpahcBMV

Blade Method Fitness – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

1 min bike moderate

200m run

25 Jump Rope

November Rain (Time)

5 Rounds:

RX+

1/.9 Mile Bike

100 Double Unders

400m Run

RX

1/.7 Mile Bike

50 DU OR 100 Single Unders

400m Run M60+ 200m Run

Scale: DU to 18/15 Calorie Ski, Run to 450/400m Row

*35 min time cap

Cool Down

1. Hamstring Floss: 3 min ea side

2. Calf Smash w/KB: 5 min ea side

3. Wall Splits + Nose Breathing: 5 min hold