CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
10 Lat Scap Swings
6 Burpees
8 Warm UP DB Snatch
:20 HS Hold OR 2 Wall Walk
2 Rounds:
3-4 Pull Up Variation
6 Burpees
6-8 DB Snatch
10-15′ HS Walk OR 15′ Bear Crawl
Han and Leia (Time)
5 Rounds: Partner WOD
RX+
12/8/10 Bar Muscle Up
24 Partner Burpees
36 DB Snatch
60′ HS Walk
RX
10/6/8 Bar Muscle Up OR 2 for 1 CTBPU
24 Partner Burpees
36 DB Snatch 35/20
30′ HS Walk OR 60′ Bear Crawl
Scale: CTBPU to Pull Ups or Seated Ring Pull Ups OR 10 Ring Rows, Reg Burpee, DB load.
*HS Walks = 30′ each & 15′ each, Bear Crawl = 30′ each. Partition all other reps as you choose.
**30 Min Time Cap
Cool Down
1. 5 Min Bike
2. 3 POS Shoulder Floss: 3 min per side
3. Hamstring Floss: 3 min per side
4. Pec Smash w/ ball: 3 min per side
