CrossFit Blade – CrossFit
Warm-up
RND 1:
200m Jog
100 BB Thruster
8 Burpee
RND 2:
100m Run
6-8 Warm up load thruster
6 BFB
RND 3:
100m Sprint
6 Working Thruster
6 BFB
DR. KING (6 Rounds for time)
6 Rounds: Every 5 Minutes
RX+
200m Run
15 Thrusters 95/65
15 Bar Facing Burpee
RX
200m Run
15 Thrusters 75/55
15 Bar Facing Burpee
M55+
200m Run
15 Thrusters 65/45
10 Bar Facing Burpee
SADPTD:
200m Roll
12 Press 45#
15 MB Burpee 10#
Scale: Run to 250/200m Row, Thruster load, Burpee to reg burpee and/or Burpee #
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
