CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

Row :20 moderate :20 hard :20 easy

8 Shuttle Sprint

20 DU or SU

5 Burpees

Let’s MetCon (5 Rounds for reps)

5 rounds of:

1 min ME Calorie Row

1 min ME 10m Shuttle Run

1 min ME Double Unders

1 min ME Burpee

-1 min Rest-

-Scale DU to SU, every 5 DU = 1 rep, every 10 SU = 1 rep. Ex 50 DU = 10 reps.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per leg

3. Calf Smash w/ KB: 3 min per leg

4. 3 POS Shoulder Floss: 3 min per side

5. Pec Floss: 2 min per side

6. Pec Smash w/ ball: 3 min per side