CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
2 Rounds:
RD1: 400m Run RD2: 200m Run
15-20 DU OR SU
10 Sit Ups
Sunburned Country (Time)
1 Mile Run
Then
10 Rounds:
20 Double Unders/50
20 Sit Ups
Then
1 Mile Run
Scale 1
800m Run
5 Rounds:
30 Single Unders
15 Sit Ups
800m Run
Scale: Mile Run to 1750/1500m Row, DU to 50 SU, SU ROM.
**Must leave for last run by 30:00 Mark.
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Psoas Smash w/ Pso-Rite or KB: 5 Min
4. Calf Smash w/ KB: 3 min per side
5. Wall Quad Stretch: 3 minp per side
1-Mile Run (Time)
Max Effort 1-Mile Run
