04-11-19

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

1 Round:

:90 Row-:30mod :30 hard :30

easy

200m Run

8-10 Reg Burpee

2 Rounds:

10-15 Cal Row

100m Sprint

6-8 Burpee over paralette

HAGRID (5 Rounds for time)

5 rounds: Every 5 Minutes

RX+

20/15 Calorie Row

200m Run

20 Burpee Over Paralette

RX

15/12 Calorie Row

200m Run

15 Burpee Over Paralette

M50+

15/12 Calorie Row

200m Run

15 Burpees (Open Hip)

Scale: Row Cals, Run for 15/12 Cal Bike, Reg Burpee and Burpee number.

Cool Down

1. Walk around building with friends

2. Hamstring Floos: 3 Min per side

3. Pec Floss: 3 Min per side

4. Wall Splits: 5 Min hold