Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Warm-up
10 BB Lunges
5 BB Thrusters
8 Burpees
2 Rounds:
6 WU Lunges
4 WU Thrusters
4 Bar Over Burpees
Annie Oakley (6 Rounds for time)
6 Rounds: E4MOM
10 Bar Over Burpee
8 Step Back Lunges (alt)
6 Thrusters
10 Bar Over Burpee
RX+ 135/95 RX 115/75 M45-55 95/65 M60+ 75/45 (step burp)
SADPTD:
10 MB Burpee 14#
8 DB Press 25#
6 DL 44#
10 MB Burpee
Scale: Reg Burpee, Thruster to Front Squat, Barbell Load.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
