CrossFit Blade – CrossFit
Warm-up
3 Rounds:
Row :20 mon :20 hard :20 easy
6 BOR OR Reg Burpee OR Up Down
8 Wall Ball
Westside Story (3 Rounds for reps)
5 Rounds:
RX+
1 Min ME Calorie Row
1 Min ME Burpee Over Rower
1 Min ME Wall Ball 20/14
-3 Min Rest
RX
1 Min ME Calorie Row
1 Min ME Burpee SAD = MBBP 14#
1 Min ME Wall Ball 14/10 60+12/8
-3 Min Rest
*Score Total Cals, Burpees & Wall Balls
Scale: Plank Burpee, WB Load
*1 Year Re-Test*
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigoen Stretch: 3 min per side
4. 3 POS Shoulder & Pec Floss: 3 min per side
