CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
1 min bike-:20 mod :20 hard :20 easy
1 min row- :20 mod :20 hard :20 easy
8-10 Burpee
The Autobahn II (6 Rounds for reps)
6-4 Minute Rounds:
RX+
20 Burpees
Max Calorie Bike In Remaining Time
-1 Min Rest
20 Burpees
Max Calorie Row In Remaining Time
-1 Min Rest
RX
15 Burpees
Max Calorie Bike In Remaining Time
-1 Min Rest
15 Burpees
Max Calorie Row In Remaining Time
-1 Min Rest
SADPTD:
15 MB Burpee 14lb
Max Cal Bike in remaining time
-1 min rest
15 MB Burpee
Max Cal Row in remaining time
-1 min rest
*burpee to row = 1 round, Burpee to bike = 1 round.
**Scale: Burpee to 300/250m ski or 20 Box Jump
SADPTD:
15 MB Burpee 14lb
Max Cal Bike in remaining time
-1 min rest
15 MB Burpee
Max Cal Row in remaining time
-1 min rest
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Calf/Hamstring Smash w/ ball or KB: 3 min per side
