CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

3 Rounds:

15-20 DU/SU

10 Grashopper

10 Sit Ups

200m Run

Far From Home (Time)

6 Rounds:

40 Double Unders

40 Grasshoppers

40 Sit Ups

400m Run

Scale: 40 DU to 100 SU, GH &SU range of motion, 400m Run to 500/450m Row

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per leg

3. 3 POS Shoulder Floss: 3 min per side

4. Calf Smash w/ KB: 5 min per leg