CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Homer & Marge (Time)
RX+
100/70/85 Calorie Bike
90 Wall Ball 20/14(10ft)
80 Toes to Bar
70 Strict HSPU
60 Power Clean 165/115
50 Partner Burpees
RX
90/60/75 Calorie Bike
80 Wall Ball 20/14
70 Toes to Bar
60 HSPU
60 Power Clean 135/85
50 Partner Burpees
M50+
90/60/75 Calorie Bike
80 Wall Ball 14/10
70 Toes to Bar- 60+KKR
60 1 AM HSPU-60+Push Ups
60 Power Clean 115/75
50 Partner Burpees
Scale: WB load, T2B to KKR or V-Ups, HSPU to Push Ups or Push Ups on Box, PC load, Reg Burpee.
Cool Down
1. Walk around building with friends
2. Wall Quad stretch: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Hamstring Floss: 3 min per side
