Skip to main content
WOD

11-14-19

By November 13, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

View Public Whiteboard

Warm-up

2 Rounds:

Row :20 Mod :20 Hard :20 Easy

Bike :20 Mod :20 hard :20 Easy

Whoop Air Whoop (8 Rounds for reps)

4 Rounds:

2 Min Calorie Row

-2 min rest

2 Min Calorie Bike

2 min rest

*Score each movement each round

Scale: Either movement to 10m shuttle or Ski
*1 YEAR RE-TEST!*

Cool Down

1. Walk around building with friends (holding hands optional)

2. Hamstring Smash w/ ball or rolloer: 5 min per side

3. Psoas Smash w/ Pso-Rite or KB: 5 min per side

4. Thoracic Opener On MedBall: 5 min hold