CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
1 min bike :20 mod :20 hard :20 easy
10 Shuttle Sprints
Test KB loading for each movement 1st round : 40m KB movements 2 nd round
AR: Bike-FC-SS-FRC-EMOM 25 (Weight)
EMOM 25:
RX+
1. 12/9 Calorie Bike
2. 60m Farmer Carry 70/53
3. 12-10m Shuttle Sprints
4. 60m Front Rack Carry 70/53
5. Rest
RX
1. 10/8 Calorie Bike
2. 60m Farmer Carry 53/35 M55+ 44/26
3. 12-10m Shuttle Sprints
4. 60m Front Rack Carry 53/35 M55+ 44/26
5. Rest
*Today’s workout is an active recovery today. Focus is on intensity on the mono structural movements and manageable loading on the Carries. Forget about the whiteboard today and move well.
Cool Down
1. 3 POS Shoulder Floss: 3 min per side
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Calf Smash: 3 min per side
5. Forearm Smash w/ ball: 5 min per side
