CrossFit Blade – CrossFit
Warm-up
3 Rounds:
200m Run
6 Bicycle Kick
8 Grasshopper
10
Ernest Shackleton (Time)
RX+
800m Run
30 Bicycle Kick
40 Grasshoppers
50 Sit Ups
800m Run
30 Bicycle Kicks
40 Grasshoppers
50 Sit Ups
800m Run
30 Bicycle Kicks
40 Grasshoppers
50 Sit Ups
800m Run
RX
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
20 Bicycle Kicks
30 Grasshoppers
40 Sit Ups
400m Run
Scale 1:
400m Run OR 200m Run
20 Bicycle Kicks
20 Grasshoppers
20 Sit Ups
400m Run Or 200m Run
20 Bicycle Kicks
20 Grasshoppers
20 Sit Ups
400m Run OR 200m Run
20 Bicycle Kicks
20 Grasshoppers
20 Sit Ups
400m Run OR 200m Run
*Elbows touch opposit knee on bicycle kick
Scale 1: RX+ Run for 750/700m Row, RX Run 450/400m Row, Reps for all movements
*1 YEAR RE-TEST*
Cool Down
1. Single Leg Quad Stretch: 3 min per side
2. Single Leg Hamstring Stretch: 2 min per side
3. Seal Stretch: 2 min hold
4. Seated Forward Fold W/Splits: 3 min hold
