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WOD

08-01-19

By August 1, 2019No Comments1 min read

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

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Warm-up

250m Row

40 DU OR SU

200m Run

50-100m Farmer Carry- Choose KB load

100m Sprint

30 DU

250m Row

Pablo Picasso (Time)

RX+

1000/850m Row

150 Double Unders

800m Run

200m Farmer Carry 70/53

800m Run

150 Double Unders

1000/850m Row

RX

1000/750m Row

100 Double Unders OR 200 SU

600m Run

200m Farmer Carry 53/35-60+ 44/26

600m Run

100 Double Unders OR 200 SU

1000/750m Row

*Farmer Carry is 100m Out-100m Back, may. Set down KBs- DO NOT DROP!**600m Run is 400m + 200m

Scale: Run Distance OR 1 mile bike for 600m Run.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. Calf Smash w/ roller: 5 min per side

4. Forearm Smash w/ ball: 3 min per side