CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Round:
1 Min Bike :20 Mod :20 Hard :20 Easy
10 DB Snatch (alternating)-Warm Up Load
10 Box Step Ups- Bodyweight
5 Right/Left DB HCJ- Warm Up Load
10 Walking Lunges- Bodyweight
1 Round:
1 Min Bike :20 Mod :20 Hard : 20 Easy
10 DB Snatch- Working Load
10 Box Step Ups- Warm UP OR Working Load
5 Right/5 Left DB HCJ- Warm UP Load
10 Walking Lunges- Warm Up OR Working Load
Richard & Kahlan (AMRAP – Rounds and Reps)
AMRAP 24: Partner WOD
24 DB Snatch
24 DB Box Step Ups
24 DB Hang Clean & Jerk
24 DB SA OVH Walking Lunge
*Every 4 Minutes 30/24/27 Calorie Bike- Workout Starts with Bike
RX+ = 50/35- 24/20″
RX = 35/20- 24/20″
M60+ = 30/15- 20/16″
Scale: DB load for ea movement. Goblet squat for lunge
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Wall Quad Stretch: 3 min per side
4. Pigeon Stretch: 3 min per side
5. Shoulder Floss: 3 min per side
