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By May 23, 2019No Comments1 min read

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

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2 Rounds:

RD1: 400m Run RD2: 200m Run

15-20 DU OR SU

10 Sit Ups

Sunburned Country (Time)

1 Mile Run


10 Rounds:

20 Double Unders/50

20 Sit Ups


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