CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
2 Rounds:
:60 Row
10-15 Sit Ups
20-30 Jump Rope Variation
10-20 Grasshoppers
:60 Bike
Sounds Expensive (5 Rounds for reps)
5 Rounds:
1 MIn ME Calorie Row
1 MIN ME Sit Ups
1 MIN ME Double Unders
1 MIN ME Grasshoppers
1 MIN ME Calorie Bike
-2 Min Rest
*Score each movement for reps
Scale: Sit Up ROM, 2 for 1 SU for DU, GH ROM.
*1 Year Re-Test
Cool Down
1. Walk around building with friends
2. Hip Floss: 3 min per side
3. Psoas Smash w/KB or PsoRite: 5 Min
4. Ankle Floss: 3 min per side
