CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit
Frog & Firkin (Time)
RX+
100 Russian Twists 20/14
80 HSPU
60 Partner Burpees
40/30/35 Ring Muscle Up
100 Russian Twists
80 Toes to Bar
60 Partner Burpees
40m Each HSW
RX
100 Russian Twists 14/10
80 Push Ups OR HSPU +1AM
60 Partner Burpees
40 CTBPU 50+ Pull Ups
100 Russian Twists
80 Toes to Bar
60 Partner Burpees
80m Bear Crawl OR 8 Wall Walks Total.
SADPTD:
50 Russian Twist 14
40 Push Ups
30 Partner Burpees
20 Ring Pull Ups
50 Russian Twists
40 Sit Ups
30 Partner Burpees
40m Bear Crawl
*30 Minute Time Cap
Scale: RT load, Push Ups to Box, Burpees to Reg Burpee OR Up downs, PU to Seated ring pull up or Ring Row, T2B to KKR OR V-Ups, Wall Walks to 80m Bear Crawl
Cool Down
1. 5 Min Bike
2. 3 POS Shoulder Floss: 3 min per side
3. Lat Smash on Roller: 5 min per side
4. Hip Floss: 3 min per side
