CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
RD1:
:90-2 min bike
8-10 BB Thruster
5 even pace burpee
10 lat/scap activators
RD2:
5 Warm Up load Thruster
5 even pace Bar Over Burpee
6 T2B/KKR/V-Up
100m Run
RD3:
3-4 warm up or working load Thruster
6 BOB AFAP
5-6 T2B/KKR/V-Up
100m Sprint
Colonel Mustard (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
6 Thrusters 135/95
9 Bar Over Burpee
12 Toes to Bar
100m Run
RX
6 Thrusters 115/75
9 Bar Over Burpee
10 Toes to Bar
100m Run
M45+
6 Thrusters 95/65 55+ 75/55
9 Bar Over Burpee
8 Toes to Bar
100m Run
M55+
6 Thrusters 75/55
9 Burpees
8 Toes to Bar or 12 KKR
100m Run
Scale: Thruster load, Reg burpee, 8 T2B to 12 KKR, Run to 12/8 Calorie Bike
Cool Down
1. 5 Min Bike
2. 3 POS Shoulder Floss
3. Couch/Wall Quad Stretch: 3 Min ea
4. Pigeon Stretch: 3 Min ea
