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WOD

12-13-18

By December 11, 2019No Comments1 min read

CrossFit Blade – CrossFit

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Warm-up

2 Rounds:

1 min row- moderate

1 min bike- moderate

200m Run

William Wallace (Time)

2K Row

3 Mile Bike

1 Mile Run

Scale: 1 Mile Run to 800m. 100 Burpees OR 1500m Ski for any of the 3 movements.
*1 YEAR RE-TEST*

SADPTD:

1250 Row

2 Mile Bike

1 Mile Roll

Cool Down

1. Hamsting Floss: 3 min per leg

2. Hip Floss: 3 min per leg

3. Calf Smash w/KB: 4 min per leg

4. Glute Smash w/Ball: As long as possible. Static hold on trigger points.