01-24-20

CrossFit Blade – CrossFit

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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