CrossFit Blade – CrossFit
Warm-up
WOD SPECIFIC:
2 Rounds:
200m Run
3-5 Pull Ups
6-10 Push Ups
10-12 Squats
Murph Prep 3 (Time)
1 Mile Run
75 Pull Ups
140 Push Ups
225 Squats
800m Run
RX+ = 20/14lb Weight Vest
*Partition Reps as you choose (practice the rep scheme you plan to do next Monday)
Scale: Run to 2,000/1,750m Row, Pull Ups to Ring Rows, Push Ups to Box. Squats to Sit Ups.
*35 min time cap.
Cool Down
1. Wall Quad Stretch: 3 min per side
2. Pigeon Stretch: 2 min per side
3. Hip Floss: 2 min per side
4. 3 POS Shoulder Floss: 2 min per side
