04-26-19

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

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Warm-up

After Group KBS Instruction:

2 Rounds:

6-8 Burpees

3/3 KBS RD1 Warm Up load

4 Push Ups Variation

3 Pull Up Variation

Jon & Sam (AMRAP – Rounds and Reps)

AMRAP 20: Alternating Rounds

RX+

8 Kettlebell Snatch (4/4) 70/53

6 DHSPU 4/2″

4/3 Bar Muscle Ups

RX

8 Kettlebell Snatch (4/4) 53/35

6 HSPU

8/6 CTBPU

M55+

8 Kettlebell Snatch 44/26

6 HSPU + 1 AM OR 12/10 Push Ups

8/6 Pull Ups

*Every 4:00 Including 0:00 = RX+ 24/RX 20 Partner Burpees

Scale: KB load, HSPU to 12/10 Push Ups , Pull Ups to Seated RPU-Strict Banded Pull Ups or Ring Row.

**All Push Ups & Pull Ups are scored 2 for 1.

Cool Down

1. 5 Min Bike

2. 3 POS Shoulder Floss: 3 min per side

3. Lat Floss: 2 min per side

4. Hamstring Floss: 3 min per side