CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
2-3 Rounds:
200m Run
8-10 T2B variation
10 Grasshoppers
10 sit ups
Voyage of the Narwhal (Time)
800m Run
30 Toes to Bar
40 Grasshoppers
50 Sit Ups
800m Run
30 Toes to Bar
40 Grasshoppers
50 Sit Ups
800m Run
30 Toes to Bar
40 Grasshoppers
50 Sit Ups
800m run
Scale 1:
400m Run
15 KKR or V-Ups
20 Grasshoppers
25 Sit Ups
400m Run
15 KKR or V-Ups
20 Grasshoppers
25 Sit Ups
400m Run
15 KKR or V-Ups
20 Grasshoppers
25 Sit Ups
400m run
Scale: Run for row = distance, T2B to KKR, Grasshopper ROM, Scale total workout to 1/2 distance & 1/2 reps.
*1 YEAR RE-TEST. IT WAS HOT LAST YEAR TOO:)
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Calf Smash w/KB: 3 min per side
4. Shoulder Floss: 3 min per side
