CrossFit Blade – CrossFit
Warm-up
2 RDS:
Row-:20 moderate/:20 hard/:20 easy
8 shuttle sprints
Bike-:20 moderate/:20 hard/:20 easy
Henry Tudor (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
18/15 Calorie Row
9- 10m Shuttle Sprints
15/12 Calorie Bike
RX
15/12 Calorie Row
7- 10m Shuttle Sprints
12/9 Calorie BIke
M50+
12/9 Calorie Row
7- 10m Shuttle Sprints
10/7 Calorie Bike
Scale: 10m Shuttle Sprint for 10/8 Cal Ski or 10 Burpee
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 Min per Leg
3. Hamstring Floss: 3 Min per Leg
4. Pigeon Stretch: 3 Min per Leg