04-30-19

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

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Warm-up

3 Rounds:

200m Run

10 DB DL

8 STOVH

20′ HS Walk OR 1 Wall Walk OR 20′ Bear Crawl

Wesley Snipes (5 Rounds for time)

5 Rounds: E6MOM

RX+

400m Run

20 DB DL 50/35

15 DB STOVH 50/35

10m HS Walk

RX

400m Run

20 DB DL 35/20

15 DB STOVH

3/2 Wall Walks

Scale: Run to 450/400m Row, DB load for both movements, Wall Walk to 10m Bear Crawl.

*Wall Walks are from chest to floor to chest to wall.

Cool Down

1. Walk around building with friends

2. Hamstring Floss: 3 min per side

3. 3 POS Shoulder Floss: 3 min per side

4. Hip Floss: 3 min per side