WOD

07-04-19

By July 4, 2019 July 5th, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

View Public Whiteboard

Warm-up

3 Rounds:

200m Run

:20 Bike Sprint :40 Recovery

HAPPY 4th OF JULY 2019!! (5 Rounds for time)

7 Rounds: Every 5 Minutes

RX+

400m Run

19/14 Calorie Bike

RX

200m Run

19/14 Calorie Bike

Scale: Bike Cals, Row distance.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Calf smash w/ Roller: 4 min per side