CrossFit Blade – CrossFit
Warm-up
3 Rounds:
1 min bike- moderate
200m Run
5 Burpees
8 Sit Ups
The Massachusetts Militia (Time)
1M/.8W Mile Assault Bike
800m Run
Then
10 Rounds:
10 Burpees
15 Sit Ups
Then
800m Run
1M/.8W mile Assault Bike
Scale: Run to 400m or 750/700m Row, Scale Burpee and SU number.
*3 YEAR RE-TEST*
Mini Mass Militia (Time)
.5 Mile Bike
400m Run/Row
Then
10 Rounds:
5 Burpees
8 Sit Ups
Then
400m Run/Row
.5 Mi Bike
*For newbies or de-conditioned athletes coming back.
SADPTD: Full RX
Burpees & Sit UPS on Floor.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Pec Floss: 3 min per side
4. Hip Floss: 3 min per side
