CrossFit Blade – CrossFit
Warm-up
Group Demo:
Deck Squat
KB Push Press
Knees to Elbow
Murph & Halo VIII (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
20 Deck Squats 35/26
24 Partner Burpees
28 Knees To Elbow
32 SA KB Push Press-35/36- 8R/8L
RX
20 Deck Squats- 26/18
24 Partner Burpees-Step
28 Kipping Knee Raise (KTE Attempts)
32 SA KB Push Press- 8R/8L- 26/18
SADPTD:
10 Plate G2OVH-15
12 MB Burpee 14#
14 Hip To Ring
16- KB Press- 26- 8R/8L
*Scale: Bodyweight Deck Squat, Reg Burpee or Up Down, KTE to KKR OR V-Ups, KB load.
Cool Down
1. Walk around building with friends
2. Shoulder/Lat/Pec Floss: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Seal Stretch: 3 min hold