CrossFit Blade, CrossFit Blade North – CrossFit
Thor’s Core (No Measure)
3 rounds of:
:30 sec Hollow Body Rock
:30 sec V-Up
:30 sec Grasshoppers
:30 sec Plank
:30 sec Rest
Warm-up
2 Rounds:
200m Run OR Row
20 DU OR SU
10 Sit Ups
Mahomes (Time)
RX+
100 Double Unders
100 Sit Ups
400m Run
75 Double Unders
75 Sit Ups
400m Run
50 Double Unders
50 Sit Ups
400m Run
25 Double Unders
25 Sit Ups
400m Run
RX
200 Single Unders
75 Sit Ups
400m Run
150 Single Unders
50 Sit Ups
400m Run
100 Single Unders
25 Sit Ups
400m Run
50 Single Unders
15 Sit Ups
400m Run
Scale: Sit Up ROM, Run to 200m or Row 500/400m
*1 YEAR-RE TEST*
Cool Down
1. Hamstring Floss: 3 min per side
2. Hip Floss: 3 min per side
3. Calf Smash W/Roller OR KB: 5 min per side
4. Psoas Smash W/ Pso-Rite or KB 5 min
