Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Warm-up
10 BB Power Clean
10 Lat Scap Swings
10 Stretch Reflex Plate Jumps
1 Min Bike- Moderate
Warm Up Power Clean to Working Load
3 Warm Up Pull Up Variation
6 Warm Up Box Jump
3 Power Clean
3-5 Pull Up Variation
8-10 Box Jumps
:30 Bike Spring :30 Recover
Mamba (AMRAP – Rounds and Reps)
18 All Star Games: 5 NBA Championships: Jersey # 8 & 24
AMRAP 18:
RX+
5 Ring Muscle Ups
8 Power Cleans 185/125
24 Box Jumps 30/24″
RX
5 Bar Muscle Ups 50+ CTBPU
8 Power Cleans 155/105 50+ 135/85 60+ 95/55
24 Box Jumps 24/20″ 60+ 20/16″
SADPTD:
5 Ring Pull Ups
8 Power Clean 45
24 U-Turns
*AT THE 9:00 minute mark :30 moment of silence for the 9 people the lost their lives.
Scale: BMU to CTBPU, Pull Ups, Seated Ring Pull Ups, Ring Row, PC load ~70%, Box height &/OR Step Ups.
Cool Down
1. Hug somebody
2. Walk around building with friends
3. Hamstring Floss: 3 min per side
4. Lat Floss: 3 min per side
5. Calf smash w/ KB: 5 min per side
