05-10-19

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

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Warm-up

2 Rounds:

8-10 Burpees

8 Wall Ball

6-8 T2B Variation

4-6 HSPU

2-4 Pull Up Variation

Lee & Grant (AMRAP – Rounds and Reps)

AMRAP 25:

RX+

40 Wall Balls 20/14(10ft)

30 Toes to Bar

20 HSPU

10/8/9 Muscle Ups

*Every 5 Minutes D0 24 Partner Burpees 0/5/10/15/20

RX

40 Wall Ball 20/14

30 Toes to Bar

20 HSPU

10/8/9 BMU OR 2 for 1 CTBPU

(Indv CTB #s = 10M/8F)

*Every 5 Minutes Do 24 Partner Burpees

M50+

40 WB 14/10

30 Toes to Bar

20 1abmat HSPU

20/16 Pull Ups

*Every 5 Minutes Do 24 Partner Burpees

Scale: WB load, HSPU to Push Ups, Push Ups to Box, Pull Ups to 10/8 Seated Ring Pull Ups or Ring Row. Burpees to Reg Burpee OR Up Down

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Wall Quad Stretch: 3 min per side

4. 3 POS Shoulder Floss: 3 min per side