Announcements

Building Your Armor – 3 week series on Saturdays, starting 3/30 sign up here:
https://terra27.typeform.com/to/FUsPHc

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

1 Round:

1 MIn Moderate Row

1 MinM Moderate Bike

200m Run

1 Round:

Row- 1 Min :20 Moderate :20 Sprint :20 Recover

Bike- 1 Min :20 Moderate :20 Sprint :20 Recover

200m Run

Hidalgo (5 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

20/17 Cal Row

15/12 Cal Bike

200m Run

RX

18/15 Cal Row

12/9 Cal Bike

200m Run

M55+

16/12 Cal Row

12/8 Cal Bike

200m Run

Scale Bike & Row to Calories take ~1 minute

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigeon Stretch: 3 min per side

5. Calf Smash w/ KB: 3 min per side