CrossFit Blade – CrossFit
Warm-up
200m Run
10 Air Squats
10 Stretch Reflex Plate Jumps
2 Rounds:
200m Run
8 Wall Ball
8 Box Jump
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
*CF Benchmark*
SADPTD:
5 Rounds:
400m Roll,
10 Chair to Box Transfer
30 Wall Ball Shots 7′ 14#
Scale: Run to 500/400m Row, Box Step Ups, WB load.
Mini-Kelly (Time)
3 Rounds
400m Run
30 Box Jumps 24″/20″
30 Wall-Ball Shots 20#/14#
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per leg
3. Pigoen Stretch: 3 min per leg
4. Calf Smash: 5 min per leg
