CrossFit Blade – Adaptive Crossfit
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