06-20-19

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Warm-up

3 Rounds:

Row :20 Mod-:20 Hard-:20 Easy

6- 10m Shuttle Sprints

Cool Down

1. Hamstring Floss: 3 min per side

2. Ankle Floss: 3 min per side

3. Hip Floss: 3 min per side

4. Pigeon Stretch: 3 min per side

Glass Half Full (16 Rounds for reps)

8 Rounds:

1 Min ME Calorie Row

-1 Minute Rest

1 Min ME 10m Shuttle Sprints

-1 Min Rest

Scale: 10m Shuttle Sprint to Cal Ski OR Bike