CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
2 Rounds:
1 min bike :20 mod :20 hard :20 easy
15 sit ups RD2: 10 MB sit Ups w/ partner
30 DU or SU
200m Run
Gods & Kings (Time)
Partner WOD:
RX+
2/1.8/1.9 Mile Bike
100 Partner MB Sit Ups 20/14
200 Double Unders
800m Partner MB Run 20/14
200 Double Unders
100 Partner MB Sit Ups 20/14
2/1.6/1.8 Mile Bike
RX
2/1.6/1.8 Mile Bike
80 Partner MB Sit Ups 14/10
200 Single Unders OR DU
800m Partner MB Run 14/10
200 Single Unders OR DU
80 Partner MB Sit Ups 14/10
2/1.6/1.8 Mile Bike
SADPTD: All Reps the same, Bull Rope for SU
Scale: Regular Sit Ups, Sit up number, 400m MB Run or 800m no MB.
*Partners can partition reps on all movements however they choose. Both partners run on 800m switching MB as they choose.
**30 min time cap
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. Calf Smash w/ roller or KB: 5 min per side
