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WOD

11-21-19

By November 20, 2019No Comments1 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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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