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By May 30, 2019No Comments1 min read

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

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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


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