04-19-19

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

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Warm-up

4 Rounds:

6 Burpees

4 DB FS- 2 Warm Up Load

3 HSPU Variation

Hansel and Gretel (AMRAP – Rounds and Reps)

AMRAP 22: Partner WOD

RX+

20 Partner Burpees

16 2-DB Front Squats 50/35

12 PDHSPU MB+AM/FGB+AM

RX

20 Partner Burpees

16-2 DB Front Squats 35/20

12 HSPU

Masters

20 Partner Burpees 60+step

16- 2 DB FS 60+ 25/15

12 HSPU 50+ 1abmat 60+ Push Ups

Scale: Reg Burpee, FS load or Goblet Squat, HSPU to Push Ups or PU to box

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. Pigoen Stretch: 3 min per side