CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up (No Measure)

Warm UP:

RD1:

8 Burpees

200m Run

RD2:

10 Box Over Box Jump

200m Run

RD3:

8 Burpee Over Box Jump

200m Run

The Last Samurai (6 Rounds for time)

6 Rounds: Every 5 Minutes

RX+

20 Burpee Over Box Jump 24/20

400m Run

RX

15 Burpee Over Box Jump 24/20

400m Run

M50+

15 Burpee Over Box Jump 20/16″

400m Run

M60+

10 Burpee Over Box Jump 20/16″

400m Run

Scale: Burpee #, Box Height, Row 500/450m, Run Distance to 200m if 400m takes longer than 3:00

Cool Down

1. Walk around Building with friends

2. Hamstring Floss: 3 min per side

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

4. Calf smash w/ KB: 3 min per side