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By January 9, 2020No Comments1 min read

CrossFit Blade – CrossFit

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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:


25 Box Over Box Jumps 30/24″

20 Toes to Bar

800m Run


25 Box Over Box Jumps 24/20″ 55+20/16″

10 Toes to Bar OR 20 KKR

800m Run


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