05-15-19

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

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Warm-up

Coach Led BB Warm UP:

5 Clean Pull

5 Muscle Clean

5 Power Clean

5 Front Squats

Missle Lock (6 Rounds for weight)

6 Rounds: Every 4 Minutes

RX+

75 Double Unders

6-5-4-3-2-1

Squat Clean For Load

RX

150 Single Unders

6-5-4-3-2-1

Squat Clean For Load

Scale: Squat Clean for Power Clean.

Cool Down

1. 5 Min Bike

2. Hamstring Floss: 3 min per side

3. Calf Smash w/ KB: 3 min per side

4. Wall Splits: 5 Min Hold

Clean (1 X 6)

Clean (1 X 5 )

Clean (1 X 4 )

Clean (1 X 3)

Clean (1 X 2 )

Clean (1 X 1)