CrossFit Blade – CrossFit
Warm-up
1 min row: :20 mod :20 hard :20 easy
10 BW lunges
6-8 WU load DB Hang Snatch
1 min row: 20 mod :20 hard :20 easy
8 WU load Lunges
6-8 Working Load DB Hang Snatch
Benny and the Jets (AMRAP – Rounds and Reps)
AMRAP 22: Partner WOD
36 Calorie Row
20 DB Lunges
20 Calorie Row
16 Double DB Hang Snatch
RX+ = 50/35 RX = 35/20 60+ = 30/15
SADPTD: = 10 Cal Row, 10 DB Rows, 10 DBL DB Snatch from sides
Scale: BW Lunges, DB load.
Cool Down
1. 5-10 min bike
2. Pigeon Stretch: 3 min per side
3. Hamstring Floss: 3 min per side
4. Shoulder Floss: 3 min per side
