CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Bike :20 easy :20 hard :20 easy
10m BW Walking Lunge
10 Lat Scap Activators
:30 Bike
10m Warm UP Walking Lunge
8 T2B Variation
10m Warm Up Overhead Carry
:20 Bike Sprint
5m Working Lunge
8 T2B Variation
5m OVH Carry
Arya & Gendry (AMRAP – Rounds and Reps)
AMRAP 24: Alternating Rounds
RX+
10/8 Calorie Bike
10m DB Walking Lunge 50/35
10 Toes to Bar
10m DB Overhead Carry 50/35
RX
10/7 Calorie Bike
10m DB Walking Lunge 35/20
8 Toes to Bar
10m DB Overhead Carry 35/20
M60+
8/6 Calorie Bike
10m Walking Lunge 25/15
8 T2B OR KKR
10m OVH Carry 25/15
Scale: Cal Bike to :30 sec, Lunge load or Bodyweight Lunge, T2B to KKR or V-Ups, OVH Carry load or to Front Rack Carry.
Cool Down
1. Walk around building with friends
2. Pigeon Stretch: 4 min per side
3. 3 POS Shoulder Floss: 3 min per side
