CrossFit Blade, CrossFit Blade North – CrossFit
Warm-up
8 Shuttle Sprint @ easy pace
6 Burpees
8 Shuttle Sprint @ moderate pace
6 Burpees
8 Shuttle Sprint @ hard pace
6 Burpees
Jewel of the Nile (Time)
500m Shuttle Sprint
-2 min rest
50 Burpees
-2 min rest
400m Shuttle Sprint
:90 rest
40 Burpees
:90 rest
300m Shuttle Sprint
1 min rest
30 burpees
1 min rest
200m shuttle sprint
:30 rest
20 burpees
:30 rest
100m shuttle sprint
:15 rest
10 burpees
Scale: 30/20/15/10/5 burpees, = distance row
Time Cap: 30 Minutes, Every 10m = 1 rep and every burpee = 1 rep missed and added onto final time.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Pec Floss: 3 min per side
4. Calf Smash w/ KB: 5 min per side
