CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
200m Run
10 BB Front Squat
10 Lat Scap Swings
200m Run
5 Warm Up Front Squat
6 Warm Up T2B Variation
5 Warm Up Front Squat
6 Warm UP T2B Variation
100m Sprint
Ben & Madi (6 Rounds for time)
6 Rounds: E4MOM
RX+
7 Front Squats 165/115
13 Toes to Bar
200m Run
RX
7 Front Squats 135/85 M50+ 115/75 M60+95/55
13 KKR OR 7 T2B
200m Run
SADPTD:
7 Matador Dips
13 Ring Hip Raises
100m Roll
Scale: FS Load ~50-60%, KKR to V-Ups, Run to 250/200m Row.
Coach Ben and his wife Madison joined us 6 years ago in July of 2013. Ben has been a coach with Blade for the past 5+ years and we are so grateful for the years we’ve had with them both. We wish them the best of luck on this new chapter of their lives as their family begins a new journey in Minnesota.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
