Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Warm-up
3 Rounds:
15-20 DU/Su
10 Grasshopper
8 Sit Ups
200m Run
Far From Home (Time)
6 Rounds:
40 Double Unders
40 Grasshoppers
40 Sit Ups
400m Run
SADPTD:
40 Bull Rope
40 Russian Twist 10#
:40 OVH plate Hold 25#
400m Run
Scale: 40 DU to 100 SU, GH &SU range of motion, 400m Run to 500/450m Row
SADPTD:
40 Bull Rope
40 Russian Twist 10#
:40 OVH plate Hold 25#
400m Run
*1 Year Re-Test
Cool Down
1. Walk around outside cheering your classmates on
2. Hamstring Floss: 3min per side
3. Hip Floss: 3min per side
4. Calf Smash w/ KB: 5min per side
