CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
200m Run
6 Burpees
8 BW lunges
10 Lat Scap Swings
2 Rounds:
100m Run
5 WU Devil Press
6-8 WU Lunges
6-8 WU T2B Variation
Thelma & Louise (Time)
6 Rounds:
RX+
14 Devils Press 50/35
16 DB Lunges
24 Toes to Bar
200m Run (alternating)
RX
14 Devils Press 35/20
16 DB Lunges 35/20
20 Toes to Bar
200m Run (alternating)
M55+
14 Devils Press 25/15
16 DB Lunges 25/15
16 T2B
100m Run (alternating)
SADPTD:
7 Floor Burpees
15′ DB Crawl
10 Sit Ups
100m Wheel
Scale: DP load & Lunge Load, T2B reps to 16 total or KKR, V-Ups or Suit Case, Run to 100m, OR 225/200m Row
Cool Down
1. 5 Min Bike
2. 3 POS Shoulde floss: 3 min per side
3. Hamstring Floss: 3 min per side
4. Pigeon Stretch: 3 min per side
5. Wall Quad Stretch: 3 min per side
