Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Warm-up
200m Run-easy
10 Lat Scap Swings
100m Run-moderate
8 HR Push Ups
100m-hard
8 Warm Up Russian Swings
200m Run-Working Speed
8 T2B Variation
8 Push Ups
8 Swings
HBD Lonmower!! (Time)
RX+
800m Run
51 Toes to Bar
800m Run
51 HR Push Ups
800m Run
51 Russian Swings 70/53
800m Run
RX
600m Run
51 Kipping Knee Raise SAD Hip to Ring
600m Run
51 HR Push Ups
600m Run
51 Russian Swings 53/35/SAD 26 55+ 44/26
600m Run
Scale: Run 750/700m Row, KKR to V-Ups, Push Ups to Box, KB load.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Calf Smash: 5 min per side
4. Lat/Pec Floss: 3 min per side
