Announcements
Advanced Athlete Performance Series
https://theblademethod.typeform.com/to/cGRoCZ
CrossFit Blade – CrossFit
Warm-up
2 Rounds:
1 min bike :20 mod :20 hard :20 easy
10 sit ups
8 burpee
6 box jump
3 burpee over box jump
Don Quixote (Time)
RX+
2/1.8 Mile Bike
50 MB Sit Ups 20/14
50 Box Jumps 24″
50 MB Sit Ups
50 Burpees
50 MB Sit Ups
50 Bupree Box Jump Overs 24″
1/.9 Mile Bike
RX
2/1.6 Mile Bike
50 MB Sit Ups 14/10 55+ Sit Ups
50 Box Jumps 24/20 55+ 20/16″ 60+ 20/12″
50 MB Sit Ups
50 Burpees
50 MB Sit Ups
50 Burpee Box Jump Overs
1/.8 Mile Bike
Scale: Regular Sit Ups, Box Step Ups, Burpee to Up Downs, Burpee Step Overs.
*35 min time cap
Metcon (Time)
Don Quixote: Virtual FitRX
2/1.6 Mile Bike OR 800m Run
50 Sit Ups
50 Box Jumps 24/20 55+ 20/16″ 60+ 20/12″
50 Sit Ups
50 Burpees
50 Sit Ups
50 Burpee Box Jump Overs
1/.8 Mile Bike OR 400m Run
Cool Down
1. Walk around buidling with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Calf Smash: 3 min per side
5. Pec Floss: 2 min per side
