CrossFit Blade – CrossFit
Warm-up
200m Run
10BB Front Squat
10BB Push Press
10BB Power Clean
100m Run
Warm up all 3 BB movements to working load
100m sprint
Dasher & Vixen (Time)
5 Rounds:
RX+
20 Front Squats 135/95
100m Run Ea. Alternating
20 STOVH 135/95
100m Run Ea. Alternating
20 Power Clean 135/95
100m Run Ea. Alternating
RX
20 Front Squats 115/75 M50+ 95/65 60+ 75/45
100m Run Ea. Alternating
20 STOVH 115/75 M50+ 95/65 60+ 75/45
100m Run Ea. Alternating
20 Power Clean 115/75 M50+ 95/65 60+ 75/45
100m Run Ea. Alternating
SADPTD:
10 Plate Floor to Lap 25#
100m Roll
10 Press 45#
100m Roll
10 PC 45#
100m Roll
Scale Run to 10/7 Cal abike, BB load for all 3 movements
Cool Down
1. 5 min bike
2. Wall Quad Stretch: 3 min per side
3. Hamstring Floss: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
