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