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