Announcements
March 28th and 29th – Classes Cancelled. Open Gym Saturday 6:00-8:00am
CrossFit Blade – CrossFit
Warm-up
200m Run
10 Lat Scap Swings
5 Strict Pull Ups
100m Run
5 working pull up
100m Run
5 Working T2B
SHAMROCKS (Time)
10 Rounds:
RX+
200m Run
5/4 Ring Muscle Ups
200m Run
10 Toes to Rings
RX
200m Run
5/4 Bar MU OR 10/8 CTBPU SAD: 8 RPU
200m Run
10/8 Toes to Bar SAD: 10 H2R
M50+
200m Run
10/8 Pull Ups
200m Run
10/8 Toes to Bar
Scale: Run to 250/200m Row, Pull Ups to SRPU OR RIng Row, T2B to KKR or V-Ups
*30 min time cap
SHAMROCKS- HOME/NO EQUIPMENT (Time)
10 Rounds:
200m Run
10 Sit Ups
200m Run
10 V-Ups
*Determine 200m run in your neighborhood by taking 100 large steps out away from your door, mark that distance with an object then jog back.
Cool Down
1. Hamstring Floss: 3 min per side
2. Lat Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Lat & Calf Smash: 5 min per side
