CrossFit Blade – CrossFit
Warm-up
2 Rounds:
1 min row- moderate
1 min bike- moderate
200m Run
William Wallace (Time)
2K Row
3 Mile Bike
1 Mile Run
Scale: 1 Mile Run to 800m. 100 Burpees OR 1500m Ski for any of the 3 movements.
*1 YEAR RE-TEST*
SADPTD:
1250 Row
2 Mile Bike
1 Mile Roll
Cool Down
1. Hamsting Floss: 3 min per leg
2. Hip Floss: 3 min per leg
3. Calf Smash w/KB: 4 min per leg
4. Glute Smash w/Ball: As long as possible. Static hold on trigger points.
