CrossFit Blade – CrossFit
Hector’s Core (No Measure)
3 Rounds:
:30 Bicycle Kick
:30 Side Plank
:30 Prone Plank
:30 Side Plank
:30 Bicycle Kick
:30 Rest
-Work for unbroken intervals
The Soyuz (Time)
RX+
2/1.5 Mile Bike
1000/750m Row
150 Double Unders
1 Mile Run
RX
2/1.5 Mile Bike
1000/750m Row
300 Single Unders
1 Mile Run
Scale: SU reps to 200, Run to 800m, 1500m Ski or 75 Burpees
*1 Year Re-Test*
12-Min Mandatory Mobility (No Measure)
12-Min Mandatory Mobility
(Smash, Floss, Roll, dig, wrap)
POST WOD:
1. Pigeon Stretch: 3 min per leg
2. Calf Smash w/KB: 3 min per leg
3. Wall Splits: 5 min hold
