09-26-19

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

20 DU OR SU

10 GH

10 Sit Ups

200m Run

Far From Home (Time)

6 Rounds:

40 Double Unders

40 Grasshoppers

40 Sit Ups

400m Run

Scale: 40 DU to 100 SU, GH &SU range of motion, 400m Run to 500/450m Row

Cool Down

1. Hamstring Floss: 3 min per side

2. Hip Floss: 3 min per side

3. Calf Smash: 3 min per side

4. Psoas Smash: 5 min per side