CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
3 Rounds:
1min bike :20 mod :20 hard :20 easy
8 sit ups
8 Grasshoppers
6-10m Shuttles
Penny Lane (4 Rounds for reps)
5 Rounds:
RX+
1 Min ME Calorie Bike
1 Min ME Sit Ups
1 Min ME Grasshoppers
1 Min ME Double Unders
-1 Minute Rest
RX
1 Min ME Calorie Bike
1 Min ME Sit Ups
1 Min ME Grasshoppers
1 Min ME Single Unders
-1 Minute Rest
Scale: GH ROM, SU ROM.
*Every 5 DU or SU = 1 Rep
**Score Total Reps for each movement.
**3 MONTH RE-TEST!**
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 Min per side
3. Hip Floss: 3 Min per side
4. Calf smash w/ KB: 5 min per side
