CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Round:
200m Run
10 KBS-Warm Up load
10 Lat Scap Activators
10 SA DB Strict Press-ea arm
2 Rounds:
200m Run
8-10 KBS-1 warm up load
6-8 Pull Up Variation
1 Wall Walk OR 10-15′ HS Walk
Woody Harrelson (5 Rounds for time)
5 Rounds: Every 6 Minutes
RX+
400m Run
20 KBS 70/53
15 CTBPU
10m HS Walk
RX
400m Run
20 KBS 53/35
15/12 Pull Ups
5m HS Walk
M50+
400m Run
20 KBS 44/26
12/9 Pull Ups
5m HS Walk OR 2 Wall Walks
M60+
400m Run
20 KBS 35/18
10/8 Pull Ups
1 Wall Walk
Scale: KB load, PU to seated Ring Pull Up OR Ring Row, Wall Walk to 10m Bear Crawl.
Cool Down
1. 5 min bike
2. Hamstring Floss: 3 min per side
3. Lat Floss: 3 min per side
4. Hip Floss: 3 min per side
