03-21-20

CrossFit Blade – Adaptive Crossfit

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AC: 90/50: 4X4-4X2-4×1 (12 Rounds for time)

4 Sets X 400m E3MOM

200m @ 90% effort

200m @ Recovery Effort

4 Sets X 200m E2MOM

100m @ 90% effort

100m @ Recovery effort

4 Sets X 100m EMOM

50m @ 90% effort

50m @ recovery effort

Metcon (Time)

20-18-16-14-12

Plank Get Ups

5-4-3-2-1

Floor To Chair

:30 Rest after Each Set

Metcon (Time)

5 Rounds:

:30 Side Plank Right Side

10 Floor Burpee

15 Sit Ups

10 Floor Push Ups

:30 Side Plank Left Side