CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
5 Rounds: :30 RT:30R-:30 PJ:30R (2 Rounds for reps)
5 Rounds:
:30 ME Russian Twist
:30 Rest
:30 Plank Jacks
:30 Rest
RX+ = 20/14 RX = 14/10
*Feet must be off floor for RT, ball touches floor on each side of the body for 1 rep.
Plank Jacks start with feet together, then jump feet to outside shoulder width apart. Rep counts when feet return back together. No Piking.
**Score total RT & total PJ
The Endurance (8 Rounds for reps)
8 rounds:
Every 2 minutes
200m run
ME Burpees in remaining time
:30 rest.
Score = total burpees completed
Scale 250m row for run
Warm-up
2 Rounds:
100m Run
6-8 Burpees
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Psoas smash w/ Pso-rite or KB: 5 min
4. Hip Floss: 3 min per side
