CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
10 Lat Scap Swings
5 BB Press + 5 BB Push Press + 5 BB Push Jerk
8 Burpees
2 Rounds:
5-8 Warm UP T2B Variation
RD 1: 8 WU STOVH RD 2: 6 WU STOVH
6 BFB
Sandor & Gregor (AMRAP – Rounds and Reps)
AMRAP 24
1,1,1..2,2,2..3,3,3..4,4,4…
RX+
Toes to Bar
STOVH 165/115
Bar Facing Burpee
RX
Toes to Bar
STOVH 135/85
Bar Facing Burpee
M50 & 60+
T2B 60+ KKR
STOVH 115/75 60+ 85/45
BFB 60+ Step over
SADPTD
Ring Hip Ups
STOVH 75/55
MB Burpee 20/14
*Score = Round # completed +Reps. EX; completed round of 13s + 14 T2B + 6 STOVH= 13+20
Scale: T2B to KKR, VUP/Suit Cases, STOVH load, Reg Burpee or Up-Down
Cool Down
1. 5 Min Bike
2. 3 POS Shoulder Floss: 3 min per side
3. Pec Smash w/ ball: 4 min per side
4. Thoracic Stretch on MB: 5 Min Hold
