CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Warm-up
1 Min Bike :20 mod-:20 hard-:20 easy
6 WU height Box Jump
10 BB Power Snatch
2 Rounds:
:15 Bike Sprint :15 Recover
6 BOBJ-working height
3-5 WU TNG Power Snatch
Smilin Gage (AMRAP – Rounds and Reps)
HAPPY BIRTHDAY COACH GAGE!
Partner WOD:
AMRAP 26
RX+
26/22 Calorie Bike
26 Box Over Box Jump 24/20
26 Power Snatch 95/65
RX
26/18 Calorie Bike
26 Box Over Box Jump 20/16 – 55+ Step Over
26 Power Snatch 75/55 – 55+ 65/45
SADPTD:
7 Cal Bike
6 Floor to Chair
13 Power Snatch 35#
Scale: Box Height, Step Overs, PS load.
Cool Down
1. Walk around building with friends
2. Hamstring Floss: 3 min per side
3. Calf smash w/ KB: 5 min per side
4. Wall Splits: 5 min hold
