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WOD

11-19-20

By November 19, 2020No Comments1 min read

Blade Method Fitness – CrossFit

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Warm-up

3 Rounds:

200m Run

:60 Row- easy-moderate-hard

The Autobahn IV (5 Rounds for reps)

5-4 minute rounds of:

400m run

Amrap Calorie Row In Remaining Time

-2 min rest between rounds

RX = .6/.5 Mile Bike instead of Run.

At 3-2-1 Go, run 400m, in the remaining time perform AMRAP Row Cals until the 4 minutes is up. Rest 2 minutes, repeat for 5 total rounds.

Scale: 200m Run

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min ea side

3. Hip Floss: 3 min ea side

4. Calf Smash: 5 min ea side