CrossFit Blade – CrossFit
Warm-up
200m Run
100 BB OVHS
200m Run
5 Warm Up OVHS
5 Working Load OVHS
3-5 OVHS @ 10-20lbs over WOD weight
200m Run
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
*CrossFit Benchmark*
Scale: OVHS Load, Run to 500/450m Row
Cool Down
1. 5-10 min bike
2. Hamstring Floss: 3 min per side
3. Hip Floss: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
