Announcements
Sunday February 9th – Open Gym is moved to 8:00am-10:00am
CrossFit Blade – CrossFit
Warm-up
10 Air Squats
10 Lat Scap swings
8 burpees
6-8 Warm Up DB PC
6 Warm Up DP
10 Wall Ball
8-10 WU pull up Variation
6-8 DB PC
4 DP
Pooh & Piglet (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30 Wall Balls 20/14(10ft)
24 CTBPU
16 DB Power Clean 50/35
12 Devils Press 50/35
RX
30 Wall Balls 14/10
24/20/22 Pull Ups
16 DB Power Clean 35/20
12 Devils Press 35/20
SADPTD:
15 WB 14# 7’
10 Ring Pull Ups
8 DB PC 20#
6 Ring Dips
Scale: WB load, PU to seated Ring Pull Ups OR Ring Rows, PC & DP load.
Pooh & Piglet (AMRAP – Rounds and Reps)
AMRAP 24:
RX+
30 Wall Balls 20/14(10ft)
24 CTBPU
16 DB Power Clean 50/35
12 Devils Press 50/35
RX
30 Wall Balls 14/10
24/20/22 Pull Ups
16 DB Power Clean 35/20
12 Devils Press 35/20
SADPTD:
15 WB 14# 7’
10 Ring Pull Ups
8 DB PC 20#
6 Ring Dips
Scale: WB load, PU to seated Ring Pull Ups OR Ring Rows, PC & DP load.
Cool Down
1. 5-10 min bike
2. Wall Quad Stretch: 3 min per leg
3. Pigeon Strech: 3 min per leg
4. 3 POS Shoulder Floss: 3 min per side
