CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
Barbell Complex: Coach Led
5 Hang Clean Pull
5 Hang Muscle Clean
5 Hang Power Clean
5 Front Squats
Aces Over Eights (9 Rounds for weight)
3 Rounds: E3MOM
RX+
15/12 Calorie Row
5 Hang Squat Clean
3 Rounds: E3MOM
15/12 Calorie Row
3 Hang Squat Clean
3 Rounds: E3MOM
15/12 Calorie Row
1 hang Squat Clean
RX = 12/9 Calorie Row, Power OR Squat, Squat is preferred.
Cool Down
1. 5 Min Bike
2. Hamstring Floss: 3 min per side
3. Wall Quad Stetch: 3 min per side
4. Pigeon Stretch: 3 min per side
