12-27-18

CrossFit Blade – CrossFit

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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