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