CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
200/100m Jog
Warm Up Snatch to starting load
200/100m Sprint
Livin’ on a prayer (12 Rounds for weight)
EMOM 24:
RX+
Even: 200m Run
Odd: 1 Squat Snatch for Load
RX
Even: 100m Run
Odd: 1 Squat OR Power Snatch For Load.
SADPTD
Even: 100m Wheel
Odd: 1 Snatch For Load
Scale: 225/200m Row For Run, Clean For Snatch.
Cool Down
1. Hamstring Floss: 3 min per side
2. Wall Quad Stretch: 3 min per side
3. Pigeon Stretch: 3 min per side
4. Calf Smash w/ KB: 5 min per side
