05-02-19

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

2 Rounds:

250m Row

10 Sit Ups

200m Run

8 Box Over Box Jumps

10 Sit Ups

8 Buprees

The Florida Keys (Time)

RX+

1000m Row

100 Sit Ups

800m Run

80 Sit Ups

60 Box Over Box Jumps 24/20″ M50+ 20/16″

60 Sit Ups

50 Burpees

50 SIt Ups

200m Run

RX

500m Row

50 Sit Ups

400m Run

40 Sit Ups

40 Box Over Box Jumps

20 Sit Ups

25 Burpees

15 Sit Ups

200m Run

Scale: .3 Bike for Run, SIt Up reps to 1/2 . 10/8 Cal Bike for 200m run. Any other movement to coaches specification.
1 YEAR RE-TEST!!

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per leg

3. Hip Floss: 3 min per leg

4. Calf Smash: w/ KB: 4 min per leg

5. Wall Splits: 5 min hold