CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Row- :20 mod :20 hard :20 easy
10 Lat/Scap Swings
10 Air Squats
2 RDS:
Working Cal # Row
6-8 PU Variation
RD1: 6-8 WU load DBFS
RD2: 6-8 Working load DBFS
Pauly Walnuts (8 Rounds for time)
8 Rounds: Every 4 Minutes
RX+
18/15 Calorie Row
12 CTBPU
9 DBL DB FR Squat 50/35
RX
16/12 Calorie Row
12/10 Pull Ups
9 DBL DB FR Squat 35/20
M55+
15/10 Calorie Row
10/8 Pull Ups
9 DBL DB FR Squat 25/15
SADPTD:
10 Cal Row
8 Matador pull ups
8 WTD Back Extensions 10#
Scale: Cal Row to 1 min max, Pull Ups to 10/8 SRPU OR 12 Ring Rows, DB load OR Goblet Squat OR Air Squat.
Cool Down
1. 5 Min Bike
2. Wall Quad Stretch: 3 Min/side
3. Pigeon Stretch: 3 Min/side
4. Lat/Shoulder Floos: 3 Min/side
