CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Dancer & Prancer (AMRAP – Rounds and Reps)
Partner WOD: Partition All Reps AYC
AMRAP 24
RX+
24 SA DB Thruster 50/35
24 Toes to Bar
24 SA OVHWL 50/35
24 HSPU
*Every 6:00 including 0:00 40/30/35 Calorie Bike
RX
24 SA DB Thruster 35/20
24 Toes To Bar
24 SA DB OVHWL 35/20
24 Push Ups or HSPU
*Every 6:00 Including 0:00 40/26/33 Calorie Bike
Scale: DB load for both movements, T2B to KKR, Push Ups to Box
Cool Down
1. Wall Quad Stretch: 3 min per side
2. Pigeon Stretch: 3 min per side
3. 3 POS Shoulder Floss: 3 min per side
4. Hip Floss: 3 min per side
