CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up (No Measure)
Warm UP:
RD1:
8 Burpees
200m Run
RD2:
10 Box Over Box Jump
200m Run
RD3:
8 Burpee Over Box Jump
200m Run
The Last Samurai (6 Rounds for time)
6 Rounds: Every 5 Minutes
RX+
20 Burpee Over Box Jump 24/20
400m Run
RX
15 Burpee Over Box Jump 24/20
400m Run
M50+
15 Burpee Over Box Jump 20/16″
400m Run
M60+
10 Burpee Over Box Jump 20/16″
400m Run
SADPTD:
12 Floor Burppees
Floor Transfer
200m Roll
Scale: Burpee #, Box Height, Row 500/450m, Run Distance to 200m if 400m takes longer than 3:00
Cool Down
1. Walk around Building with friends
2. Hamstring Floss: 3 min per side
3. Pec Smash w/ ball: 3 min per side
4. Calf smash w/ KB: 3 min per side
