CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Bike- :20 mod :20 hard :20 easy
10 Air Squats
5 Burpees
2 Rounds:
:20 Bike Sprint :15 Recovery
6-8 Warm Up WB
5 Burpees
:30 Rest
Brian the Lion (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
15/12 Cal Bike
15 Wall Ball 20/14(10ft)
15 Burpees
RX
12/8 Calorie Bike
12 Wall Ball 20/14
12 Burpees
M55+
10/7 Calorie Bike
12 Wall Ball 14/10
10 Burpees
M60+
10/7 Calorie Bike
12 Wall Ball 12/6
10 Burpees
SAPTD:
7 Cal Bike
12 WB 14-7’
10 SB Burpee-14
Scale: Cals & Burpee #, WB load.
*Burpee Standard = Open hip completely, hands above head, feet leave floor.
Cool Down
1. Walk around building with friends
2. Wall Quad Stretch: 3 Min Per side
3. Pigeon Stretch: 3 min per side
4. 3 POS Shoulder Floss: 3 min per side
