WOD

07-11-19

By July 11, 2019 No Comments

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

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Warm-up

3 Rounds:

1 Min Row- Increasing Intensity

25 DU OR SU

7 Shuttle Sprint

The Fresh Prince (6 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

25/20 Calorie Row

60 Double Unders

15-10m Shuttle Sprints

RX

24/18 Calorie Row

50 DU OR 100 Single Unders

13-10m Shuttle Sprints

Scale: Shuttle Sprint to 15/10 Calorie Bike

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

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

4. Psoas Smash w/ Pso Rite OR KB: 4 min per side