CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
:30 Row Moderate Rd 1 Hard Rd 2
2-100m SS
15-20 DU/PJ
Coach Anthony is 32! (AMRAP – Rounds and Reps)
AMRAP 32: Alternating Rounds
RX+
10 Calorie Row
3 – 100m Shuttle Sprints
19 Double Unders
RX
10/8 Calorie Row
3 – 100m Shuttle Sprints
19 Paralette Jumps
SADPTD:
7 Cal Row
3-50m Roll
19 Bull Whip
Scale: Run to 15/12 Cal Bike or Ski, Run Distance to 3-50m SS, Paralette Jumps to 45lb Plate Hops.
Solo: 1:1 W/R
Cool Down
1. Hamstring Floss: 3 min per side
2. Hamstring Smash w/ roller: 5 min per side
3. Calf Smash w/ roller: 5 min per side
4. Quad Smash w/ roller: 5 min per side
