CrossFit Blade – CrossFit
Warm-up
200m run
10 Plate Stretch Reflex Jumps
10 Lat Scap Swings
400m Run
8 Box OBJ
8-10 T2B OR KKR OR V-Up
200m Run
Sword of Kings (Time)
4 Rounds:
RX+
25 Box Over Box Jumps 30/24″
20 Toes to Bar
800m Run
RX
25 Box Over Box Jumps 24/20″ 55+20/16″
10 Toes to Bar OR 20 KKR
800m Run
SADPTD:
10 Chair to Box Transfer
15 Hip to Rings
500m Ski
Scale: Box Height OR Step Overs, V-Ups to Suitcases, Run to 800/700m Row
Cool Down
1. Walk around building with friends
2. Hamstring Smash w/ Ball: 5 min per side
3. Calf Smash w/ Ball: 5 min per side
4. Lat Floss: 3 min per side
