CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
RD1:
10 Barbell Thruster
10 Lat/Scap Activators
200m Run
RD2:
5 Warm Up Thruster
5-8 Warm up Pull Ups
100m Run
RD3:
3-5 working load Thruster
5-8 Pull Up Variation
100m Sprint
Holbrook (10 Rounds for time)
10 Rounds each for time:
5 Thrusters, 115#
10 Pull-ups
100m Sprint
Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
*1 Year Re-Test
HERO WOD:
Female RX weight = 75lbs
Scale: Thruster Load, PU to SBPU or RR, 100m sprint to 10/7 cal bike
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Wall Couch Stretch: 3 min per side
5. 3 POS shoulder/lat floss: 3 min per side
