Blazefit on Spot

March 25, 2020 IronBlaze No comments exist

Announcements

swimWOD – Friday, April 3rd – 20:00 – 21:00 hrs at Sportcomplex Koning Willem-Alexander in Hoofddorp

IronBlaze CrossFit – BlazeFit on Spot

Warm-up

3 rounds

1 min Jog

16 High Kicks

16 High Knick

16 butt kick

10m int. hurdle step

10m Ext. hurdle step

20m Lunges with twist to reach

20m high skips

20m broad skips

https://youtu.be/4RiCq_6TjaI

“Triple ” (Time)

For time

6K Bike

300 Double unders

3 mile run (4800km)

https://youtu.be/fr7bFWebrA0
Movement variation:

– stairs ascend/descend

-300 SIngle unders/ penguin jumps or jump jacks

– Run (choose your own distance)

Timeline Variation:

RX/ Advance / Scaled

Bike

– 20 min/ 15min / 10 min

Double unders

– 10min / 7 min / 4 min

Run

– 25 min / 20 min / 15 min

https://youtu.be/fr7bFWebrA0

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